Warm-Up: 400 swim; 100 kick; 100 pull (600) Drill: 8x75 w/fins. On 1:30. 1st length kick under water 200 paddle pull (800) Main Set 1: 8x75 on 1:20 Sprint 1st length w/minimal breath 200 paddle pull (800) Main Set 2: 6x50 on 1:00 1st length headup, watch hand entry 2nd length head down w/hard kick. 200 paddle pull (500) Cool Down: 200 EZ |