300 warm up (I did 200)
200 freestyle swim at 95%
100 kick board drill (25 normal, 25 with the board sideways)
200 paddles and pull
100 kick board drill
4 x 50 sprint w/10 sec rest
100 kick board drill
200 freestyle at 90%
300 cool down (200)
300 warm up (I did 200)
200 freestyle swim at 95%
100 kick board drill (25 normal, 25 with the board sideways)
200 paddles and pull
100 kick board drill
4 x 50 sprint w/10 sec rest
100 kick board drill
200 freestyle at 90%
300 cool down (200)
