Workout

Warm Up 
6 x 50 continuous choice swim
4 x 50 continuous choice kick
6 x 50 on 1:00 choice swim

Set
5 rounds
50 zipper drill on 1:05
…free touching side on recovery
50 catchup drill on 1:05
50 flutter kick on 1:10
50 choice kick on 1:10

Set
8 rounds
150 free on 2:30
…aerobic with 10-20 sec rest
100 IM on 2:00
50 stroke on 1:15 IM order

Set
2 x 300 pull
…rest 30 sec between




200 cool down