swim

Warm Up: 200

Drill Set: 6 x 25 (rest interval :10 sec)
Chest Press-swim with your arms at your side
Side kicking- swim on one side with your lower arm extended
Fingertip drag- while swimming freestyle, drag your fingers along side your body and across the top of the water

Base Interval: 4 x 100 (rest interval :05 sec)

Kick Set: 4 x 25 (rest interval :15 sec)

Cool Down: 200