Good morning. Today’s set has options to add in more freestyle if you wish to do so.
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
3 Rounds
100 Choice Drill
2 x 50 Choice Kick / Swim by 25
Each round could be a different stroke in IM order. 10-15 Seconds Rest
= 600 yds
Main Set
2 Rounds
2 x 200 IM swim
100 Free or Choice of stroke to make it harder
2 x 75 IM, no free
100 Free or Choice of stroke to make it harder
15 Seconds Rest, 1 minute after each round
= 1500 yds
Warm Down
100 Easy
