2000 meter swim strength drills
500 Freestyle Warm Up 30 sec rest
200 meter drill with buoy
EASY EFFORT - 50
MAX EFFORT - 100
EASY EFFORT - 50 1 minute rest
350 meter drill with buoy and swim paddles
EASY EFFORT - 100
MAX EFFORT - 150
EASY EFFORT - 100 1 minute rest
500 meter drill with buoy
EASY EFFORT - 150
MAX EFFORT - 200
EASY EFFORT - 150 1 minute rest
350 meter drill with buoy and swim paddles
EASY EFFORT - 100
MAX EFFORT - 150
EASY EFFORT - 100 1 minute rest
100 meter easy freestyle cool down