200 FREE
200 IM 25 KICK/ 25 DRILL
200 PULL
4 X 50 odds-25 scull/25 FREE evens-25 streamline kick on back/ 25 CHOICE no free
4 X 25 BUILD CHOICE
4 X 25 FREE SPRINT CYCLE
4 X [4/3 X 100]
DESCEND THE ENTIRE SET
1 MIN REST BETWEEN SETS
SET 3 IS STROKE (no free) OR IM
6/4 x 50 25 underwater kick/25 choice
100 choice cool down
3000/2500
*check this youtube video for some sculling tips: check marker 3:15
**there are Lyons Swim Club yard signs available for anyone who would like them at the pool tonight!
**there are Lyons Swim Club yard signs available for anyone who would like them at the pool tonight!