Saturday 7/4

Warm Up: 600

300 choice (50 drill / 50 swim)

300 kick w/fins & board

300 pull breathing 3,5,7

6 x 50s Backstroke drill @ 1:10
Odds- double arm
Evens- 3 Pull/6 Kicks


Main Set: 1800

Do two rounds of the following, I recommend doing the 50’s IMO no free;

50 choice fast w/dive
150 FR (MDPS)

50 choice fast w/dive
250 FR (MDPS)

50 choice fast w/dive
350 FR (MDPS)