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