10 minute warm up
200 drill focusing on head and body position in freestyle
4x50 free @ 1:00
4x50 fly @ 1:00
3x100 free @ 1:30
2x150 - 75 back/75 free @ 2:30
200 IM @ 3:45
2x150 - 75 breast/75 free @ 2:30
3x100 free @ 1:30
4x50 fly @ 1:00
The goal of that set is to make sure you stay on interval, do not rest between sets. Strength comes from stroke!
100 easy
20x25 - 1 hard kick, 1 easy swim, 1 easy kick, 1 skull
6x100 pull with paddles, descend 1-3,4-6 @ 1:40
swim easy
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