Lane #1
400 choice
3 x 100 four-sided flutter kick with fins @ 2:30
4 x 50 – FR drill/swim – focus on forearm @ 1:00
- 25 fist/ 25 swim
- 1-finger/ 25 swim
- 2-fingers/ 25 swim
- 3-fingers/ 25 swim
2 x 75 – 25 dolphin kick/25 back swim/ 25 BRST kick @ 1:30
2 x 100 Free steady @ 1:50
2 x 75 – 25 fly drill/ 25 back swim/ 25 BRST drill @ 1:30
2 x 100 Free steady @ 1:40
2 x 75 – fly/back/BRST by 25 @ 1:30
2 x 100 Free steady @ 1:30
200 IM build each stroke to fast
50 easy
4 x 25 Grudge Match Free with fins – (side by side race) @ 1:00
200 easy choice
LOCO SWIMMING 