Warm up:2 x 500 as
500 free
10 x 50 as 2 drill (catch up and finish drill ) / 2 kick with board / alternate every 2. with 10 sec recovery
Main set: ( if you are a beginner do sets of 300 and 3 x 100)
3 x
500 pull with paddles
5 x 100 Tempo with 10 sec recovery
——— 1min break ———
Drill:
6 x 50 as 25 finger tip drag drill / 25 free with 15 sec recovery
– take your time on the drill and make sure you are emphasizing on the drill
Cool down: 100 easy
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