WARM UP:

300 Free Easy

DRILL / MAIN:

200 Kick/Swim by 25’s. Swim with fists (Fist Drill) only.

25+50+75+100 Free

100+75+50+25 Free

Count strokes throughout. Just note stroke count and Find your strokes per length range.

Rest: 10-15 seconds between swims

12×50’s Free #1 Count strokes, #2-12 Try to hit the number of strokes you got in #1 on each 50.

Rest: 10-15 seconds between 50’s

WARM DOWN:

100 Back/Free by 25’s. Free breath every 3 strokes.

TOTAL:

1700 Yards or Meters