Happy Friday!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
16 x 25
4 Rounds
- Kick
- Breathing only 2 x per 25
- Breathing only 1 x per 25
- Breathing 0 x per 25
10 Seconds Rest, the kick 25 is your active recovery period
= 400 yds
Main Set
4 x 200 Pull with 25 abs after each 200
4 x 100 Kick with 10 Pullouts after each 100
4 x 75 Fast / Easy / Fast with a dive in on the deep end (only for 2 75s)
Rest as needed, but not too much….
= 1500 yds
Warm Down
100 Easy
