WU:
– 200 Pull FS/BK
– 4 x (25 Kick IM, 25 Swim FS)
– 50 BK Kick with arms at side, flat on back
– 50 BK Kick – as 25 right shoulder up, 25 left shoulder up
– 50 BK Kick – as 25 right arm up, 25 left arm up
– 2 x 50 BK as 25 right arm only, 25 left arm only *watch arm entry
– 100 BK Swim
– 2 x (25 Drill FS, 25 Swim FS)
– 100 BR Swim
– Pull Choice to 6:00
Set 1:
– 8 x 50 Kick choice on 1:15 or 15 sec rest
Set 2:
– 200 Pull FS LONG on 20 sec rest (max pace 3:30)
– 200 FS with same pace as above
– 2 x 100 Pull FS LONG on 15 sec rest (max pace 2:00)
– 2 x 100 FS with same pace as above
– 50 easy to regroup
Set 3:
– 100 BK Pull on 2:30
– 2 x 100 BK on 2:15
Set 4:
2 x thru 6×50 on 1:00:
– FL-BK
– BK-BR
– BR-FS
– 3 x 50 FS
with 1 min extra between each set of 6
Set 5:
– 4 x 25m IM seq on 45 sec
Swim Down 200+