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Warm up:
1x100 Breast Stroke(will be replaced by free style later)
1x150 Free style
1x100 Breast Stroke(will be replaced by free style later)
Drill:
8x25 Kick
4x50 Hand first balance
45sec vertical kick
4x50 fist/stroke count
45sec vertical kick
Main Set:
4x25 stroke count(<20 per 25 yard)
1x50 easy
4x25 sprint(45')
4x50 kick
warm down:
4x50 whatever
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Total 1800 Yard, about 1:30H
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