Broken 500 @1000 Pace
Warm Up:1000 SKIPS Main Set:Holding 1000 Pace 50 R: 10100 R: 20200 R: 30100 R: 2050 R: 10200 Easy 12 x 25 1) UW FL Kick w/ Fins2) Easy3) Sprint…
IM
Warm Up:1000 SKIPS Main Set:3 x 100 IM Desc. 4x IMO2 x 50 Drill 1 x 50 Sprint 1 x 50 Easy Cool Down:400 Choice TOTAL YARDAGE: 2500
Resistance and Sprints
Warm Up:1000 SKIPS Main Set:2x4 x 50 Resistance R: 204 x 50 OTB Sprints @2:001 x 100 Easy10 x 50 BA Drill/Swim by 25 Cool Down:500 ChoiceTOTAL YARDAGE: 2500
Broken 200 From Dive for Time
Warm Up:1000 SKIPS Main Set:2 x 25 FR Kick Superman4 x 25 1/2 Kick, 1/2 Hesitation Drill4 x 25 1/2 Kick, 1/2 Swim4 x 24 Deadman Start Sprints50 Easy 2x…