Good Morning!! Enjoy the Workout.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
12 x 25
#1 Kick
#2 Drill
#3 Build up
X 4 IM order
2 x 100 IM Focusing on good turns
10 Seconds Rest
= 500 yds
Main Set
4 x 75 IM order
4 x 25 IM order Swim – Fast out of the wall
200 IM
1 min rest
4 x 75 IM order Kick
4 x 25 Kick FAST IM order
200 IM
1 min Rest
4 x 75 Free Swim
4 x 25 FAST Finishes
200 IM
15 Seconds Rest, Unless Noted Otherwise
15 seconds rest
= 1800 yds
Warm Down
100 Easy
