CFL Tri Club

Warm up:

• 200 free
• 200 kick
• 200 pull
• 4 x 50 build with 15 sec recovery

Drill set:

• 8 x 50 drill with 20 sec recovery
  • Odd – Single Right Arm Drill
  • Evens – Single Left Arm Drill
    • Note: You can use fins.

Main Set:

• 6 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 Choice
• 100 kick
• 4 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 kick
• 100 choice
• 2 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 back stroke
• 100 kick
• 300 For Time

Cool Down:

200 choice

Keep on Swimming!