20th Dec

Swim Program as for 20th Dec:

Warm Up:
6 laps drills followed by 4 laps drills

Main Set 1:
15x100m Free in 2:30 or 2:50

Rest

Main Set 2:
20x50m Free in 1:15 or 1:25

Cooldown:
100m breast/back

Total Mileage:
3100m