Tuesday -- July 6th Workout

Warmup

4x200

#1 - Easy/long Free

#2 - Kick

#3 - 50 Kick/50 Drill

#4 - Pull

Prep. 1

3xthrough (rounds 1&3 Free -- Round 2 Non-free)

3x50 Drill on :55 or :15R

3x100 Swim (Free on 1:20/1:45 or :15R) (Non-free on 1:35/1:55 or :15R)

Main

4x300 All follow (150 Free/50Non/50Free/50Non) pattern on 4:30 or :20R

Odd - Work Free / Easy on Non.

Even - Work Non / keep Free Easy.

Warmdown