Warm-up
- 1 x 200 : every 3rd length uptempo
- 4 x 75 : kick/drill/swim by 25
- 4 x 50 : odds build, evens ez
Main Set
4 Rounds:
Swim 1st round, swim with a buoy 2nd round to focus on arms, swim with fins for round 3 to focus on legs, for final round – take off gear and try to take what you learned using the buoy and fins into your sprint
Each round:
- 2 x 25 SPRINT + 30
- 2 x 25 EZ
- 1 x 50 SPRINT
- 1 x 50 EZ
- 1 x 100 SPRINT
- 1 x 100 EZ
Dessert
- 8 x 25 : streamlines