Focus: Triceps

Drill Set: 4 x 75 w/:15s rest after the Press Outs
Start each 25 with Finish Drill off the streamline
5 x Press Outs in between 75s

Main Set: 4 x 400 Four different ways
:15s rest for each 50 (:30s rest for 100s, :45s rest for 150s, ect.)

  1. 4 x 50 + 2 x 100 Choice
  2. 2 x 50 + 1 x 100 + 1 x 200 Free
  3. 1 x 100 + 2 x 150 Choice
  4. 2 x 200 Free

Cool Down: 100 Double arm backstroke + 100 Breaststroke

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