Time to excel through DRILL
10×25 swim free; touch-n-go
8×50 kick/drill choice; :5 seconds rest
6×100 odd: free, even: IM ; :10 seconds rest
4×150 middle 50 kick; :10seconds rest
2×200 steady swim; :10seonds rest
3×150 IM no FREE; :15 seconds rest
2×200 FREE, build 50’s; :15 seconds rest
1×300 middle 100 stroke other than FREE
3×200 :20 seconds rest, see below
50 FREE drill- 25 right arm, 25 left arm (keep your opposite arm out in front)
50 bulldozer kick- hold kick board out in front parallel, half the board in the water
50 FREE catch-up 2 second count drill
50 FAST FREE
200 easy cool-down
TOTAL= 4,200 yards
