300 Free
300 (100 kick, 100 drill, 100 swim)
100 Choice
Main Set
2x through following
10x50 Freestyle -- Aerobic / M.I. (Make Interval) on :40 or :45 or 1:00
2x100 Strong on 1:25 or 1:45 or 2:00
**Notes: The 10x50 are aerobic (65-70%) effort... The 2x100 are strong effort.
Set should be a good challenge.
Post Set
3x300 Swim Option or choice of equipment option.
#1- Free
#2- 100Fr/100 Non/ 100 Fr
#3 - (50Fr/50 Non ) x 3
Warmdown
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