### Guide

This workout is 1,300 meters or yards long.

To start our 7th workout let’s do 20 arms circles with each arm.

Then we will do 4 times 100 freestyle plus 50 kick choice. Remember to **rest as necessary. **

The next set will be all 25s:

First we will do 4 x 25s** counting the number of strokes** on each 25. Try to reduce the number of stroke on each 25 so that the 4th is the one with the least amount. Practice reaching out in front more and kicking strong.

Then we will do 10 x 25s with **one arm** alternating arms every 25. So one 25 with the right arm then the second with the left arm and so on.

Then do 4 x 25s just like the first ones, reducing the number of strokes on each 25.

Now do 2 x 25s **sprint** of any stroke you want. Resting as much as you need between each 25.

To finish practice let’s warm down with 4 x 50s easy.

Then, stretch for 12 minutes using the stretching guide.

See you in the next workout!

**Swim fast!**