Friday 4/12/2019

Warm-up

  •  2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)
  •  2 x 75 kick/drill/swim by 25
  •  4 x 50 odds: short axis drill, evens: long axis drill

Extended Warm-up

  •  16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise

Main Set 

4 Rounds : Round 1 = Free, Round 2 = Pull, Round 3 = Kick, Round 4 = NonFree

  •  4 x 50 +30  (descend by 2s each 50)
  •  50 EZ

Cool Down

300 – every 3rd length non-free. Stretch it out.

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