Regular Workout:
Warm Up:
200 Swim
200 Kick
200 Pull
Main Set:
5 x 100 IM :15 RI
2 x 75 each stroke :15 RI
200 IM
8 x 50 2 Turn 50's (go to the middle of the pool and start. Turn flips on both ends. Finish back in the middle.)
4 x 150 Choice
4 x 100 Kick IM order
Cool Down:
300 Choice
Total Yards: 3600
Advanced Workout:
300 Swim
300 Kick
300 Pull
2 x 100 each stroke :15 RI
200 IM
10 x 50 2 turns
4 x 150 Choikc
4 x 100 Kick IM order
Cool Down:
300 Choice
Total Yards: 4100
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