Easy Aerobic Swim Set 4000

Warm up
200 Swim (mix free/back, easy) 
200 Pull  (Long Strokes,Relaxed Breathing) 
200 Freestyle ( Build last 50) 

Pre Set
12x50 Kick @ 1:00 as
Odd Kick With Board
Even Kick on Back or streamline
Focus on steady Aerobic kick 
Main set 
4x500 Freestyle with 20-30 Sec Rest
Smooth Strong Aerobic pace ( 70-75%)
Goal: Even Splits
Pull Set
5x100 Pull
Focus on catch, DPS, Posture
Cool Down 
100 Easy Swim
100 Easy kick 
100 Easy Choice

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