warm –up 600 Yards 1 X 200 Free 65% effort 2 X 100 Free on 1:45 2 X 50 Kick Rest :10 1 X 200 Pull 70% effort 2 X 100 P on 1:45 4 X...

1000 Yard warm up 400 yard swim, 200 pull, 200 kick, 200 swim. You can throw drills into warmup as well 300S (each 100 descend by 25) 6 X 50:...