Swim 150616

Warm up

1 x 150 (50 Free/50 drill/50 Free)

Set 1

6 x 125 (50 smooth/25 fast/50 smooth) @ 2:15

4 x 50  25 Drill/ 25 non-free

4 x 50 25 non-free/25 free - 3 breaths.

Set 2

4 x 100 pull

4 x 100 kick

4 x 100 IM (FR/BK/BR/FR)

Set 3

4 x 75 (Hard -> Easy)

100 Cool Down