Warm Up: to 6:13
- 200 Pull, 50 Kick, 50 Drill
- repeat
Set 1: Drills
- 25 FS Fist, 25 FS drag finger
- 25 BK 1-arm, 25 BK 3-3-3
Set 2:
- 200 IM, 10 sec rest, 50 FS solid, 30 sec rest
- 100 IM, 10 sec rest, 50 FS solid, 30 sec rest
- 50 IM, 10 sec rest, 50 FS solid
- 200 FS, 10 sec rest, 50 IM solid, 30 sec rest
- 100 FS, 10 sec rest, 50 IM solid, 30 sec rest
- 50 FS, 10 sec rest, 50 IM solid
to make it hard, all 50 IM is FL-BK - 100 Easy
Set 3: Descending Pace 50’s … choice stroke, FS for fast ones
- 1 – 50 on 60 sec
- 2 – 50 on 55
- 3 – 50 on 50
- 4 – 50 on 45
- 5 – 50 on 1:10
- 6 – 50 on 60
- 7 – 50 on 55
- 8 – 50 on 50
- 9 – 50 on 45
- 10 – 50
Swim Down – 50 Easy