One Hour Workouts

8 x 75 @ 1:45 Swim/Drill/Swim Odd: Free Even: Back 200 Kick 25 2 Kick~1Pull ***/25 Flutter kick on back 20 x 15m @ :40 ~ 15m Sprint/10m SSP Smooth Swim Perfect 4 Free~4 Back~4 Free~4 ***~4 Free 200 Kick 25 2 Kick~1Pull ***/25 Flutter kick on back 4 x 200 FRIM @ 3:00 Build each 50 6-8 x 25 with 6-8 RIBS Rest Interval Breathing