Monday Swim 1/24

Warm Up- 100m/yd free, 100 kick

Drill Set-4 X 50 (25 drill/25 swim) 2 rounds

1-rt side kick only

2-left side kick only

3-right arm only

4-left arm only

Main Set

2X100 Free

50 kick

1 X 200 Free

100 Kick

2 X 100 Free (5 seconds faster then first set of 100's)

50 Kick

1 X 200 Free (5 seconds faster then first set of 200)

100 Kick

8 X 25 All out with 10 seconds rest between sets

Cool Down

100 Free Easy

2 X 50 back easy