9/24/2025 Workout 1: 2,500 Yards

Warm Up:

• 200 Free

• 200 IM FRIM (Free Instead of Fly)

• 200 IM Drill

Kick Set

• 16x25 kick @ 10 seconds rest, 3 fast 1 ez, choice within rounds (example: rd 1 fly kick, rd 2 back kick, etc)

Main Set:

• 8x75 @ 15 seconds rest, 2 of each stroke, 25 kick/25 drill/25 build 

• 4x100 free descend 1-4 @ 1:40 or 20 seconds rest

• 2x4x25 @ :35 with :30 rest after each set of 4, choice all out odds, easy evens

Warm Down:

• 300 choice