Free Workouts

Jan 2

jan-2Download Warm up 400 free non-stop (400/400) Drill set: 1×300 free 4×75 #1 75 kick#2 25 free/50 kick#3 50 free/25 kick#4 75 free 600/1000 Main set: 8×50 @+10 sec odds fast non-free evens moderate free 30 sec rest 4×100 @+15 sec odds fast non-free evens moderate...

Jan 1

Jan-1-2Download Warm up 400 free non-stop (400/400) Drill set: 4×200 #1  50 swim/50 kick #2  50 single arm /50 swim #3  50 catch /50 swim #4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke  (800/1200) Main set: 1×500 moderate 4×200...