Intermediate Group – 2800 yd workout
Objective: Drills, Kick, Sighting, Crowds and Long Free Swim
Warmup – Drills – 400 yds
- 8 x 50 FS (Odd: Fingertip Drag, Even: Fist)
Intermediate Set (Kick Medley, No Board)– 600 yds
- 12 x 50 – Alternate 25 Kick Fast, 25 Free Active Recovery (3 times through the medley – Dolphin, Back, Breast, Free)
Main Set + Cooldown – 1800 yds
- 800 “Cross Lane” Free
- 1000 Free Descend Evenly Sprint to Recovery
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