Hello Again!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 25 IM order
Kick / Drill
4 x 100 IM order
Build / Fast by 25
15 Seconds Rest
= 600 yds
Main Set
2 Rounds, #1 = Best Stroke #2 = Worst Stroke
200 IM
200 Stroke
2 x 100 Free
4 x 50 Stroke FAST
15 seconds rest
= 1600 yds
Warm Down
100 Easy
