Good Morning to You!
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 Rounds
100 Drill + 50 Kick + 25 Swim
Take 5 seconds rest within the round and 15 after each round
= 700 yds
Main Set
1 Round, 2 if you have extra time
1 x 300 negative split
3 x 150, 500 pace
3 x 100, 200 pace
6 x 25, sprint pace
15-30 seconds rest
5 Minute Treading water – taking 15 seconds on and off of holding hands out of water.
= 1200 yds
Warm Down
100 Easy
