Warm up:
200 yds free/200 yds pull/200yds kick/ 200 yds free
Main set:
3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300
2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI
3 x 300 as (100 pull, 100 free, 100 pull) 15 sec after each 300
2 x 100 as 50 drill (fist drill) and 50 free 10 sec RI
Cool down: 400 yds free
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