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Workouts

 Sets you can do... 

16-24 x 50 Drill / Swim  (good warm up set) One free - one stroke 60-70

9-18 x 100 Descend 1-3 (3 free - 3 IM - 3 Stroke) good workout set 1:40-2:15

10-20 x 50 kick on 1:10-1:20 

16-24 x 25 fly on 40-50 (half with fins)

6-9 x 200 back or (100 back 100 breast) on 3:40-4:15 1 stroke count 1 strong

4 times through this - 200 IM swim, 4 x 50 IM order kick (1st set fly..._, 4 x 25 IM order swim fast

20 x 50 band pull free or back on 60-70

600-800 fly kick with fins. Front / Back  / R Side  /L Side