Have a great swim this morning!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Choose 3 strokes and a drill for each.
2 x 50 Strike #1
2 x 75 Stroke #2
2 x 100 Stroke #3
= 450 yds
Main Set
2 Rounds, pick 2 strokes, one for each round
4 x 100 IM
4 x 50 Stroke. FAST
100 Free easy
15 seconds rest between each, and 1 minute between rounds
8 x 25 IM kick
FAST/Easy by 12 1/2
= 1600 yds
Warm Down
100 Easy
