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8 x 50 swim dec 1-4 @ 1:00
200 kick
200 pull
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For shorter workout (900 yards):
- 200 free knock off 25 each time until at 25.
- Increase your effort until you are sprinting the last 25!
- Rest :15 secs between each distance
- Feel free to incorporate other strokes besides FR
200, 175, 150, 125, 100, 75, 50, 25
For longer workout (1950):
- 300 free knock off 25 each time until at 25.
- Increase your effort until you are sprinting the last 25!
- Rest :15 secs between each distance
- Feel free to incorporate other strokes besides FR
300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
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200 Cool down choice [25 drill / 25 swim]
