Workout 2700m Warm-Up: (500) 300 swim 100 paddle pull 100 kick Drill: (300) 300 one arm x 25 other arm x 25 50 swim *Concentrate on long stroke finishing at thigh Main Set 1: (1200) 4 rounds: (Fly,bk,br,fr) 2x50 stroke kick on 1:15 100 stoke swim on 1:45 100 IM on 2:00 Main Set 2: (400) 8 x 50 Odds on 1:00 Evens on :50 Cool Down: (300) 300 paddle pull |