Swim Set of the Week - Breaststroke and Freestyle

Warm Up - Choice
200 - Drill
100 - Kick
100 - Swim

Freestyle:
200 Timed Rest 30s
8 X 50 on 60s
200 5secs faster than the first 200

Breaststroke:
4 X 100 Breast various Drills Rest 15s
8 x 100 Rest 20s (swimming 50 fast BR and 50 FR recovery) -
6 x 50 BR Rest 30s, all as fast as possible
10 x 25 BR Rest 15s

Warm Down
200 easy any stroke

3.2km