Warm Up
100 SPK
Drill Set
4x50 drill
- side glide
- one arm swimming
- 3/4 catch up
4x25 kick HARD!
4x25 swim an alternate stroke (back, breast, fly)
Main Set
4x300 on 15 sec rest
4x100 on fixed interval (ask me what your interval is!)
Cool Down
100 easy
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