Freestyle Day! It is the last day of our stoke series. Take a little time to review some Freestyle YouTube videos to practice your best stroke and turns.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 2- Turn 50s
Working on not breathing in or out of the wall and nice form on the full 25
15 Seconds Rest
= 400 yds
Main Set
6 x 100 Descend 1-3, 4-6, 15 Seconds Rest
2 x 300 Pull, 20 Seconds Rest
12 x 50
(1-4 – Do 10 pullouts at deep end
5-8 – 25 Abs of your choice
9-12 – Dive in for a fast 50)
15 seconds rest
= 1800 yds
Warm Down
100 Easy
