Week of April 9th

Sunday

Warm up

3 x 400 or 300 or 200

1 as 50 free 50 back

1 all kick

1 25 drill 25 swim

Main

4/3/2 x 200 descending

4 x 50 as

1 swim

1 drill

1 kick

1 swim

4/3/2 x 200 descending

4 x 50 as

1 choice

1 drill

1 choice

1 skull

Warm down

4/3/2 x 100 decrease stroke count each 100