Equipment:
Kickboard
Buoy
Warm-Up:
8 x 100 odds: scull @2:00
evens: choice swim @1:30
Drills:
7 x 100 odds: drill IMO by 100 @1:45
evens: BR kick @2:00
Pull Set:
6 x 100 pull FR; breathing 3/5/7 by 100 @1:30
BR Variables:
5 x 100 BR EMFME by 100 @1:45
Challenge:
4 x 100 FR @fastest interval
1:00 rest
3 x 100 BR @fastest interval
Cool-Down:
2 x 100 BR 2kps @1:40
1 x 100 choice @1:40
Total:
55 Minutes Swim Time
3600 yards
