SWIM : 1500 SPEED LADDER : 35 Minutes
250 Freestyle Warm Up 30 sec rest
100 kickboard
150 Freestyle - Medium pace
100 freestyle
EASY EFFORT - 25
MAX EFFORT - 50
EASY EFFORT - 25
30 sec rest
175 with buoy
EASY EFFORT - 50
MAX EFFORT - 75
EASY EFFORT - 50
30 sec rest
250 freestyle
EASY EFFORT - 75
MAX EFFORT - 100
EASY EFFORT -75
30 sec rest
175 with buoy
EASY EFFORT - 50
MAX EFFORT - 75
EASY EFFORT - 50
30 sec rest
100 freestyle
EASY EFFORT - 25
MAX EFFORT - 50
EASY EFFORT - 25
30 sec rest
200 meter easy freestyle cool down