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The workout includes a 1000 yard warm up with various drills and strokes. The main set consists of 12 x 50 yards alternating between a drill and swimming freestyle with 1 minute rest. Next is 4 x 75 yards freestyle with 1:30 rest. There is then a set with fins including 5 x 100 yards of a single stroke with increasing distances of drills and swimming. After a 500 yard medium swim and rest, there are 4 x 25-100 yard freestyle intervals with increasing rest and fins for the second round. The workout concludes

Author

ds98769052

Language

EN