5 x 100 - 200 (swim, kick, swim, pull, IM)
Free drills or main set
Free drills - HAS (hands at side) log roll - focus on same kick and rotating from core
Streamline Log roll
hand lead (slide & glide)
10-10 drill
25's fast, counting strokes and comparing stroke count to time.
Main Set - endurance, hold a pace, finish strong!
6 x 100 free @ 1:30
6 x 50 kick @ 1
5 x 100 free @ 1:25
4 x 75 kick @ 1:30
4 x 100 free @ 1:25
2 x 100 kick @ 2
Cool down
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