Challenge: Say to yourself, “I am stronger than ever before.”Warm up: 500
Kick: 300 Flutter or dolphin
Kick: 8 x 50 with fins on 30 sec RI / streamline position
Swim: 10 x 50 – build on 1:00
Swim: 6 x Broken 100 free with 60 sec RI as
1 & 4: 2 x 50 with 20 sec RI (Note total time – 20 sec)
2 & 5: 1 x 50 + 2 x 25 with 10 sec RI (Note total time – 20 sec)
3 & 6: 2 x 25 + 1 x 50 with 10 sec RI (Note total time – 20 sec)
100 easy
Kick: 200 choice
Pull: 500
Swim: 100 Free for time – try to match best broken 100 time above
Cool Down: 200 Choice
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