10 minute warmup
6×100 2 rounds of: #1 50 kick/50 swim . #2 50 drill/50 swim, #3 50 nonfree/50 free
3×700 on cruise+30 seconds: #1. Break at each 50 for 5 sec, #2. Break at each 100 for 10 sec. #3. Break at 150 for 15 seconds #4. Straight through. #5. Break at the 150 for 15 sec. #6. Break at each 100 for 10 sec. #7. Break at each 50 for 5 sec.
Leave a Reply