Friday at last!!
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
6 x 200
Descend 1-3, 4-6
Treat this as a broken 600. Build up your speed as you do each 200.
20 seconds rest
8 x 50 with 10 Pullouts at deep end of pool
10 seconds rest
= 1600 yds
Warm Down
100 Easy
