by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 3 x 100 drill – 50 one arm w/ non-stroking arm in front,25 catch-up, 25 swim 4 x 75 choice kick w/ :15s rest MAIN SET (3000 yds) SP-2: Sprint (400 yds) 8 x 50 choice on 1:15#1-2: First 12.5 yds fast, then mod#3-4:...
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