Tuesday March 28, 2023

  • Warm up: (200 swim + 100 *Fly Drill) x 1 (B) x 1.5 (S) x 2 (G)
  • *SA/DA/SA “single arm, double arm, single arm”, focus on proper rhythm
  • Main:
  • 4 x 75 (25 Fly + 50 Back)
  • 2 x 150 Free swim, one easy, one strong!
  • 4 x 75 (25 Back + 50 Breast)
  • 3 x 100 Free pull, one easy, two strong!
  • 4 x 75 (25 Breast + 75 Free)
  • 6 x 50 kick with fins! Fast pace! All strong!
  • 1 x 200 easy choice
  • Last 3-5 minutes cool down