Mid-distance free mixing in non-free throughout the workout
400 warm up your strokes!
3 x 200:
#1. 50 fly – 100 smooth free – 50 fly
#2. 50 back -100 smooth free – 50 back
#3. 50 breast – 100 smooth free – 50 breast
15 to 30 seconds rest between each- feel ready to not struggle
100 easy
3 x 200:
all 3: 50 non-free – 50 free – 50 smooth free – 50 non-free
non-free is choice (doesn’t have to be the same stroke in each 200)
100 easy
4 x 50 kick, IM order on +15
4 x 100 pull on +5 to +10
400 swim: 75 free – 25 stroke, IM order by 100
200 warm down
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