*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE


1) 200y Warm-up: Mixed Strokes

You choose the strokes and pace.

2) 4 x 50y: Kick Only

Rest as needed.

3) 8 x 25y: Pull Only

Rest as needed.

4) 5 x 50y: Sprint

2 minutes Rest between sets. Practice your flip turn before jumping into these to work on your transition speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE