Warmup: 300 free, 200 stroke Main Set: 3 x 50’s sprint, 60 seconds rest. Fast, hold same pace, then 50 EZ 3 x 50’s sprint, 60 seconds rest. Fast, hold same pace, then 150 EZ Repeat set with different stroke... Read More

Warmup 100 swim, 100 kick, 100 pull, 100 swim 4 x 100’s, drill/swim – 20 sec rest Main Set 4 x 100’s – Swim all moderate, AND #1; 1st length fast, #2; 2nd length fast, #3; 3rd length fast, #4;... Read More