Happy Wednesday! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

IM Order, No Free, 15 Seconds Rest

3 x 25 Swim

3 x 50 Kick

3 x 75 Kick /Drill /Kick by 25

=450 yds

        <h2>Main Set</h2>       
    <p>2 rounds, 15 Seconds Rest</p><ul><li>100 IM</li><li>100 Free</li><li>100 Stroke</li><li>50 Easy Free</li></ul><p>4 x 50 IM order Kick

100 IM Kick

8 x 25 FAST swim

8 x 25 IM Kick

10 – 15 Seconds Rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,750 Yards</h2>

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 12 x 25 IM – 10 seconds rest
  • 1-4 = Kick
  • 5-8 = Drill
  • 9-12 = swim

=300 yds

Main Set

• 2 x 300 Pull – 20 seconds rest
• 6 x 50 Choice  – 10 seconds rest
  • O= E/F
  • E = F/E
• 2 x 150 Paddles  – 20 seconds rest
• 8 x 25 VS     – 10 seconds rest
• 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water