200 warm up
5 x 100 freestyle 90%, 20 sec rest
5 x 50 free 95%, 15 sec rest
10 x 25 free 100%, 15 sec rest
200 recovery
Beach start to the line, swim to lifeguard chair, swim back to line, high knees to shore.
200 warm up
5 x 100 freestyle 90%, 20 sec rest
5 x 50 free 95%, 15 sec rest
10 x 25 free 100%, 15 sec rest
200 recovery
Beach start to the line, swim to lifeguard chair, swim back to line, high knees to shore.
