4 x 100's swim @:10 rest
- 2 stroke
- 2 free
8 x 50's Descend 1-4
@:10 rest 4 kick
4 pull
8 x 75's - 50 choice drill + 25 swim same stroke
@:10 rest
___________________________________________________________________________________________
50 perfect technique choice
@2:40 { 75 fast choice on 100 pace } 6x
25 EASY SWIM
___________________________________________________________________________________________
50 perfect technique choice
@ :10 rest
@4:00 { 100 FAST CHOICE } 3X
:10 rest
50 EASY Free breathe every 3
___________________________________________________________________________________________
150 easy scull w/ dolphin kick (snorkel & fins optional)
150 side glide kick
100 free drill "12 - 3 - 12"
100 choice
3400 yards
60-70 minutes
