4x200
#1 - Free Easy
#2 - (25 scull, 25 drill, 50 Swim) x 2
#3 - Kick
#4 - Choice
Prep. 1
12x50
2x through
3 - Kick
3- Swim
Main
2x through
200 Pull (DPS - Distance Per Stroke)
200 Swim Build
200 Strong
**Notes: For shorter workout do 100s instead of 200s --- Mix in stroke as option on the 2nd round through.
Warmdown
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