Freeport Method Day 4
Warm up (800)
- 400 swim
- 2 x 50 - kick
- 4 x 50 - drill/swim
- 100 float
Main Set (2,600)
- 2x—
- 2 x 200 on 2:40/2:30
- 2 x 50 on :60 - Kick
- 2 x 150 on 2:00/1:52.5
- 2 x 50 on :60 - Kick
- 2 x 100 on 1:20/1:15
- 2 x 50 on :60 - Kick
- 100 float
- Rd. 1 - Swim / Rd. 2 - Fins
Condensed/shortened due to obligations.