Warm Up
300
4 x 50 kick
200 pull
6 x 50 drill/swim
Main
5 x {
200 pull
100 as 50 DPS / 25 kick on back /25 build – 2′
50 SPRINT 1:15′
}
6 x 75 1-3 as 25 swim / 25 no breathing / 25 swim 4-6 as 50 swim / 25 no breathing
Cool Down
200 Choice
300
4 x 50 kick
200 pull
6 x 50 drill/swim
5 x {
200 pull
100 as 50 DPS / 25 kick on back /25 build – 2′
50 SPRINT 1:15′
}
6 x 75 1-3 as 25 swim / 25 no breathing / 25 swim 4-6 as 50 swim / 25 no breathing
200 Choice