Warm up: 200 free / 200 kick / 200 pull
Drill Set: 12 x 50 as
– 50 right arm
– 50 left arm
– 50 Tarzan
– 50 Choice
– all with 20 sec recovery
Main Set:
2 rounds:
4 x 150 as 50 easy / 50 mod / 50 hard all with 20 sec recovery
4 x 25 kick fast with 20 sec recovery
100 choice
Cool down:
100 choice
8 x 20 reps tubing freestyle with 20 sec recovery
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