Friday at last!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 Rounds
25 Stroke Drill + 50 Kick Choice + 25 Free Drill
Swim without rest, 15 after each round
= 400 yds
Main Set
4 x 75 Free, Build up to super FAST
200 Pull moderate pace
4 x 75 Stroke, Build up to Super FAST
2 x 100 with paddles
4 x 75 Choice Kick, FAST in center of the pool
200 Choice kick, fast in flags
15 seconds rest after 75 and 1 minute after the 200
= 1500 yds
Warm Down
100 Easy
