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nphsswimming
Oct 181 min read

Pull, Kick & Swim

Warm Up:

  • 200 Choice

  • 4 x 50 - Speed Plan (Easy/Fast, Fast/Easy, All Easy, All Fast)


Main Set

  • 6 x 100 Pull - 15 seconds rest

  • 6 x 100 Swim - Choice 30 seconds rest (on 2:00)

  • OPTIONAL  4 x 200 IM (Drill/Swim)

  • 6 x 100 Kick with Board - 30 seconds rest

  • 4 x 50 Choice -  Race Pace 30 seconds rest (on 1:00)


Cool Down

  • 200 Choice

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