Warm up: 300 swim + 100 “rotation drill” (single arm free and back, switch every 3+ strokes) x 1 (B) 1.5 (S) 2 (G)
Main:
Set #1 “moving pull-buoy”
8 x 100 free pull (pull-buoy between ankles, calves, knees, thighs by 100) “brace your core”
Set #2 “free mixer”
10 x 100 free, alternate 100 swim easy/100 pull hard/100 pull easy/100 swim hard/100 kick easy, repeat pattern
Set #3 IM mixer
8 x 100 IM, alternate 100 swim/100 kick/100 swim/100 pull, all moderate pace
Set #3 “fins, easy”
4 to 8 x 100 easy free “try 2-beat or 4-beat kicking”