Friday, April 19, 2019

Warm-Up (800 yards)

• 12 x 50 on 1:00 – 25 choice drill + 25 choice swim
• 1 x 200 backstroke kick – fins optional, arms in streamline

Main Set (2800 yards)

• 1 x 500 free w/ :20s rest
• 5 x 100 free on 1:30
• 1 x 400 back w/ :15s rest
• 4 x 100 back on 1:45
• 1 x 300 breast w/ :15s rest
• 3 x 100 breast on 1:55
  Double underwater pulls at push-offs and turns
• 1 x 200 fly w/ :20s rest
  Fins are optional
• 2 x 100 fly on 1:45

Cool Down (200 yards)       

• 1 x 200 scull on back w/ EZ backstroke kick

Total Yards: 3800