Workout A 3200 Warm-Up: (500) 500 straight swim Drill set: (400) 8 x 50 catchup on 1:10 Use fins and snorkel. Concentrate on early catch and long finish brushing thumb against thigh Main Set 1: (800) 4x200 on 4:00 … 50 swim/50 one arm drill/50 other arm/50 swim Main Set 2: (1300) 2 rounds: 300 swim on 5:00, build by 100 3 x 100 on 1:45 descend so last is fastest 50 bk/free EZ Rest 1:00 between rnds Cool Down: (200) 200EZ Choice |