Warm up

100 free easy

100 kick easy

 

Drill Set

6 X 50 (25 drill/25 swim)

                1/3-rt side kick

                2/4-left side kick

                5-rt arm only

                6-left arm only

Main Set Repeat 2 X

4 X 100 on 1:40/1:50/2:00

6 X 50 on: 50/:55/1:00

8 X 25 on: 25/:30/:35

2 x 50 kick

 

Cool Down

50 stroke

50 kick

TOTAL YDS : 2800

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