Swim (Pulling) 1800 yrds

Warm up

        -100 free/ 100 kick

Drill Set

        2 X 100 (50 drill/50 swim)

        1st-rt arm only

        2nd- left arm only

Main Set

2 X 100 Free on 1:50/2:00/2:10

4 X 50 pull

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

4 X 50 pull

2 X 100 Free on 1:50/2:00/2:10

8 X 25 all-out effort followed by 10 seconds rest

Cool Down

2 X 50 free

1 X 50 kick

1 X 50 back or scull