Warm Up
400 swim
4 x 150 as 50 kick, 50 drill, 50 swim
400 pull
Main
8 x 50 @ 1:00
5 x {
100 free @ 2:00 (give enough time for changing in and out of fins)
100 kick @ 2:15
}
8 x 50 @:50
Cool Down
Choice 200
400 swim
4 x 150 as 50 kick, 50 drill, 50 swim
400 pull
8 x 50 @ 1:00
5 x {
100 free @ 2:00 (give enough time for changing in and out of fins)
100 kick @ 2:15
}
8 x 50 @:50
Choice 200