200/100 S-I-P-S (swim, IM drill, pull, [sprint cycle x2])
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2x: (:15 sec RI for swims :20 sec RI for kick)
100 free fast
100 side kick R/L (start video at 1:15-2:00)
75 back fast
75 streamline kick on back
50 breast fast w/ double underwater pullouts
50 breast kick
25 fly fast
25 dolphin kick
100 IM fast
100 IM kick
1:00 rest and repeat!
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For longer workout or if you have time:
5 x 100 add on progression (see below) @ 1:30 / 1:40 / 1:50
100 build by 25
25 fast / 75 ez
50 fast / 50 ez
75 fast / 25 easy
100 fast
300 pull breathe 3-5-3-7 by 25
3000/2000
