WARMUP: 400
400 your choice, on your own
MAIN SET #1: 800
With fins
Swim four rounds of the following:
3 X 25 drill
1 X 125 IM with the rolliwng 25 in IM order (i.e., first round do 50 Fly; 2nd round do 50 Backstroke)
Round #1:
Drill is 2L/2R Fly
Round #2:
Drill is 2L/2R Backstroke
Round #3:
Drill is dolphin kick on your back
Round #4:
Drill is head out Tarzan (Freestyle) for half a length
MAIN SET #2: 400
2 X 200 Freestyle pull with pull buoy, breathing every 2-3-4-5-2-3-4-5
Swimmers shared a couple of Tempo Trainers during this set.
MAIN SET #3: 800
Repeat Main Set #1. Your choice of fins or no fins.
WARMDOWN: 100
Total Yardage: 2500
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