Tuesday 1/22/2019

Theme: You really CAN swim 100 fly (and back and breast)!!

Warm-up

•  100 Freestyle – Stretch out!
•  6 x 25 Breaststroke (odds Drill, evens Swim)
•  6 x 25 Backstroke (odds drill, evens swim)
•  6 x 25 Fly (odds drill, evens swim)
• 100 Freestyle – Stretch out!

Main Set

•  Round 1 : Fly
  •  4 x 25 Kick (fly kick) FAST  – 20s Rest Interval
  •  100 IM + 25
  •  50 FL/25 Breast/25 Free + 25
  •  75 FL/ 25 Free + 25
  •  100 FL +25 (YES YOU CAN!)
•  Round 2 : Backstroke
  •  4 x 25 Kick (backstroke kick) FAST  – 20s Rest Interval
  •  100 IM + 25
  •  25 FL/50 Back/25 Free + 25
  •  25 FL/ 75 Back + 25
  •  100 Back +25 (YES YOU CAN!)
•  Round 3: Breaststroke
  •  4 x 25 Kick (breast kick) FAST  – 20s Rest Interval
  •  100 IM + 25
  •  25 FL/25 Back/ 50 Breast + 25
  •  25 Breast/ 25 Back/ 50 Breast + 25
  •  100 Breast +25 (YES YOU CAN!)
•  Round 4: IM
  •  4 x 25 Kick (IM order) FAST – 20s Rest Interval
  •  4 x 100 IM + 25

Dessert

•  8 x 50  fast/ez, ez/fast, all easy, all fast x 2  + 20