8 x 50 freestyle drill @ R :15
---25 thumb drag/25 catch-up
16 x 50 @ R :20
---Odds - freestyle
---Evens - anything but freestyle
Tabata* kicking w/kickboard - 4:00
*Tabata intervals are 20 seconds of work followed by 10 seconds of rest, repeated for the specified duration. For a 4-minute Tabata drill, you will repeat the work/rest cycle 8 times. The work intervals should be all-out, and the rest intervals should be complete rest.
Cool down - easy 200 choice
Total - 2000 + distance covered on Tabata kicking
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