200 back/breast by 25
200 kick/drill by 25
4 x 25 sprint cycle FR
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- Complete the following 2x/1x!
- *The stroke is FAST! *Free is BUILD!
*25 fly-50 free-25 back-75 free-25 breast-100 free (complete non-stop)
1:00 rest
2 x 125 FR pull w/ paddles moderate pace breathing 5-7 by 25
rest 1:00
2 X 100 kick w/fins and board mod-fast pace
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3 IM Ladders--increase your speed as distance gets shorter!
100 IM rest :05 sec
75 BK rest :05 sec
50 BR rest :05 sec
25 FLY rest :05 sec
50 ez FR drill @ 2:00
100 IM rest :05 sec
75 BR rest :05 sec
50 FLY rest :05 sec
25 BK rest :05 sec
50 ez FR drill @ 2:00
100 IM rest :05 sec
75 FLY rest :05 sec
50 BK rest :05 sec
25 BR rest :05 sec
100 ez FR drill @ 2:00
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3000/2200
