Warmup:
200 swim
100 kick
50 swim
2 rounds:
250 free – 2nd and 4th 50 faster
4 x 50, :10 rest between – start at the middle of the pool and work turns
100 free – work in and out of turns
2 rounds:
200 pull – work on effective pull
200 kick – mix it up
To finish:
150 free
150 pull
100 kick
100 free
100 pull
100 kick
Leave a Reply