Swim Team Workout 2

Warm-up: 200 IM, 100 kick, 100 pull, 100 sprint

Main Set: Ladder Set!  :30 Rest

2×50 Choice of stroke-Sprint!                    

1×100 Butterfly Drill: Dive-Down (California Butterfly)

1×200 IM swim at 90%

1×300 Freestyle at race pace

1×200 Backstroke at 90%

1×100 Butterfly swim at 90%

Cool Down: 2×50 Choice  at easy pace