Just an overview of the workout for the 21st
Warm up
150 Free
50 kick
2×50 (25 Back/25 Free)
Drills
3x:
50 (15 scull/35 Free DPS) 15” R
200 smooth Free 25” R
Main Set:
2-3x:
150 steady 25”R
25 easy 10”R
100 strong 20”R
25 easy 10”R
50 fast 15”R
25 easy 10”R
30” rest between rounds
200 Hard – Negative Split
Cooldown:
100 choice
100 non free
100 kick