Masters Swim Workout at Brenau

300 swim choice

200 pull

100 kick

6 x 25 (push off streamline, flutter kick hard 6 times, take 4 hard strokes then cruise) on the :30 8 x 75 stroke choice (no free) 25, 50 free on the 1:20

6 x 50 dolphin kick under water for 12.5 yds, one arm fly for 12.5 yds, choice kick back 25 yds :15 R 6 x 100 pull pull hard 50 , easy 50 on the 1:40

Easy 100 double arm backstroke down, choice back