Swim base mileage* the second swim of each is faster than the first. Work that second swim. 2 x 4002 x 3002 x 2002 x 1002 x 50 400 by 200 kick, 100 IM, 100 drill choice (L arm, R arm, Tarzan *head up) or long underwater full dog paddle. = 2500
* the second swim of each is faster than the first. Work that second swim. 2 x 4002 x 3002 x 2002 x 1002 x 50 400 by 200 kick, 100 IM, 100 drill choice (L arm, R arm, Tarzan *head up) or long underwater full dog paddle. = 2500