400 Warm Up (400)
Kick Set- Fins (600/1000)
3×200 @:10r
- 50 drill/100 kick/ 50 drill
Skill Set (800/1400)
2 Rounds
4x 50 – 2/1 breaths max per 25 @ :50
200 pull, buoy only @ 2:50/3:00
Stroke Set (600/2200)
600 IM
- 50 swim/50 drill/50 swim
Main Set (2000/4200)
3 Rounds
8×50 ALL OUT
- 4 @1:10
- 2 @1:00
- 2 @ :50
400 EZ stroke reset between rounds
4 Relay 50’s (200/4400) @1:00
- From a dive (or push off the wall)
- 4 ULTRA FAST breakout strokes
- Relax
- FAST out of turn
- Relax
- Smooth Finish
300 Cool Down (4600 total)
Dryland:
Stretching, Mobility
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