Beginner Group

Warmup – 300 yds

• 300 Kick w/ zoomers

Intermediate Set – 450 yds

• 450 continuous swim with zoomers

Main Set (Drill Introduction)

• Fingertip Drag
• Zipper
• Fist
• Catchup
• 5:00 Freestyle Continuous

Cooldown – 400 yds

• 4 x 100 Pull, Long – 20 sec rest after each