Irene Cats
This set will push you to do a big total distance but broken up into different things to do it won't feel like a long swim at all. Work through the 400's, 300's or 200's and finish with a fast Freestyle one, give it your all!
Warm up: 400 Swim
8 x 400 - 20sec rest
#1: Freestyle Pull @ 70%
#2: Freestyle Pull with Paddles @ 80%
#3: 25 Finger Drag Drill / 25 Freestyle x 8
#4: Individual Medley (100 of each stroke)
#5: Kick with Fins (Optional)
#6: 25 Fast / 75 Easy x 4
#7: Freestyle Build
#8: Freestyle Fast
Cool Down: 400 Choice
Warm up: 300 Swim
8 x 300 - 20sec rest
#1: Freestyle Pull @ 70%
#2: Freestyle Pull with Paddles @ 80%
#3: 25 Finger Drag Drill / 25 Freestyle x 6
#4: Individual Medley (75 of each stroke)
#5: Kick with Fins (Optional)
#6: 25 Fast / 75 Easy x 3
#7: Freestyle Build
#8: Freestyle Fast
Cool Down: 300 Choice
Warm up: 200 Swim
8 x 200 - 20sec rest
#1: Freestyle Pull @ 70%
#2: Freestyle Pull with Paddles @ 80%
#3: 25 Finger Drag Drill / 25 Freestyle x 4
#4: Individual Medley (50 of each stroke)
#5: Kick with Fins (Optional)
#6: 25 Fast / 75 Easy x 2
#7: Freestyle Build
#8: Freestyle Fast
Cool Down: 200 Choice