Monday/Tuesday

WU:

4x150

1. swim, 2. drill, 3pull, 4. swim

20-30sec rest

Drill:

4x100 drill  :20sec rest

50 drill, 50swim

(even fingertip, odd 6 kick layout)

kick set:

2x (4x50) :15 sec rest

1. 25 hard, 25 easy  2. 25easy, 25hard

3. 50hard    4. 50 easy

main set:

4x25 distance per stroke :10sec

4x50 25 drill fist, 25 swim  :15 sec

4x75  pull/paddles

4x100 descend 1-4

150-200 cooldown