Notes
300 Swim
3 x 100 Catch Up Drill - (with Pull Buoy) – 15 sec rest
Main Set
50 Swim Freestyle Fast 10 Sec rest
100 Swim Freestyle Easy 20 Sec Rest
150 Swim Freestyle Fast 30 Sec Rest
200 Swim Freestyle Easy 40 Sec Rest
250 Swim Freestyle Fast 50 Sec Rest
300 Swim Freestyle Easy 60 Sec Rest
Warm-Down
2 x 150 swim
300 Swim