Where I spend 6 to 8 hours a week coaching myself to be a better swimmer.

Warm up:

• 400 freestyle
• 5 x 100 pull buoy

Drill/Main sets:

• 4 x (4 x 50) front, back, & both sides kicks w/ fins
• 5 x 50 1-arm drill
• 4 x 50 dolphin kicks front & back w/ fins
• 4 x 50 finger tip drags
• 10 flip turns with 10-meter sprints
• 10 starts/dives

Total distance (in meters): 2450