Swim Workout #164 – Choice – 75s

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

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,800 yds</h2>