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SWIM: SPRINT FREESTYLE: SET 1: Do this set at Level 2-3. (1) 1 x 400; alternate 10 free strokes and 10 free kicks. (2) 1 x 200; alternate 25 fast and 25 easy. (3) 1 x 100; do 50 fast and 50 easy. SET 2: Do this set at Level 4-5. On the 25's, swim at 90-100% with 20"-30" rest after each one. (1) 4 x 25 free. (2) 100 easy. (3) 6 x 25. (4) 150 easy. (5) 8 x 25. (6) 200 easy. SET 3: 400 easy pull. STRENGTH WORKOUT: Do 20 pushups, 20 dips, and 200 crunches.
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