warm water
10 minute warm up
12×50: 4 drill, 4 kick, 4 swim
2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one.
300 swim down
warm water
10 minute warm up
12×50: 4 drill, 4 kick, 4 swim
2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one.
300 swim down
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