Swim Workout 4

Swimming:

Warmup:
- 400 free, 400 reverse IM
- 8 x 100s - Freestyle kick on 2:00
- 8 x 50s Freestyle- Crocker Drill on 1:30- First 50 - 15m underwater dolphin kick then swim rest of 25, then halfway dolphin kick and swim rest of 25.
- Second 50 - Halfway underwater dolphin kick then swim rest of 25, then whole lap underwater dolphin kick and swim rest of 25.
- 8 x 50s Freestyle - 4,3,2,1 breathing(4 breaths per 50 and descending) on 1:00
- 8 x 100s - Freestyle Catch-up drill.
- 200 cooldown