Background-image
Workout I for Platinum and/or Gold

 4 x 100's swim @:10 rest

                - 2 stroke

                - 2 free

8 x 50's Descend 1-4

@:10 rest  4 kick

                  4 pull

8 x 75's       - 50 choice drill + 25 swim same stroke

@:10 rest

___________________________________________________________________________________________

                          50 perfect technique choice

   @2:40 {          75 fast choice on 100 pace          } 6x

                           25 EASY SWIM

___________________________________________________________________________________________

                          50 perfect technique choice

                          @ :10 rest

   @4:00  {         100 FAST CHOICE                     } 3X

                           :10 rest

                           50 EASY Free breathe every 3

___________________________________________________________________________________________

150 easy scull w/ dolphin kick (snorkel & fins optional)

150 side glide kick

100 free drill "12 - 3 - 12"

100 choice

 

3400 yards

60-70 minutes