5k a Day Gets You Front Pack Okay! /5200
Warm Up:
500 choice mix in stroke and drills.
3x200 IM (for advanced swimmer)
or 3x100 IM (for beginner)
Main
400 Pull on 30”
4x100 back/ free on 10”-15”
8x50 kick alternate Fly/ Free on 10”-15”
300/3x100/6x50 as above
200/2x100/4x50 as above
100/100/2x50 as above
Main set #2
6x150 w/ fins as 50 free/50 back/50 free. Work Underwaters
Warm Down
200
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