Long and Aerobic

Long and Aerobic

WARM-UP (1000 yds / 23 minutes) 2 x 200 Loosen @4:00-5:00.  1. Free 2. Back 2 x 150 No Fly I.M @ 3:00-4:00 2 x 100 Choice Kick @ 2:30-3:30 4 x 25 Sprint Cycle @:40 DRILL SET (400 yds / 12 minutes) 8 x 50 @ 1:15-1:30 Odds are 25 R arm, 25 L arm Evens are 2 R arm, 2 L...