Focus: Stroke Warm Up: 200 swim, 100 drill, 100 pull Drill: 200 IM Drill Main Set 1: 6×50 odd kick, even swim 1 minute rest 6×50 (2 easy, 1 hard) Main Set 2: 2×150 build 2×100 IM 2×50 drill Kick set: 4×75 kick, 1 of each stroke Cool down: 100 easy Total Yardage: 2,200 _________________________________________________________________ Focus: Freestyle Warm… Read more »