Workout Wednesday: Freestyle Base

1×600 25 kick, 75 drill

4×125 middle 75 kick :15 seconds rest

8×25 15 meter underwater kick, 10 yards swim :15 seconds rest

 

 

4×250 steady a smooth, :15 seconds rest

4×200 negative split by 100, :20 seconds rest

4×150 strong middle 50, :20 seconds rest

4×100 build through the 100 by 25’s, :25 seconds rest

4×50   SPRINT, :30 seconds rest

 

1×200 COOL DOWN

 

4,500=total yards

-Brooke Bennett

 

 

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