400 Warm up (400)
Kick Set (600/1200)
Fins & board
6×100 :10r
Odds = steady
Evens= HARD
Pull Set (600/1800)
Paddles, buoy, snorkel, band
2×300 Build :10
Drill Set (400/2200)
8×2-turn 50’s @ :50 Backstroke
1-4 with a 1 second pause on the wall
5-8 AFAP turns
Main Set (2250/4450) all 50’s on :50
5×50 – 4 fast, 1 easy
100 – steady @1:15/1:20/1:30/1:40
4×50 – 3 Fast 1 Easy
200 – Faster @2:30/2:40/3:00/3:20
3×50 2 fast 1 easy
300 – Faster @3:45/4:00/4:30/5:00
2×50 1 fast 1 easy
400 – Faster @5:00/5:20/6:00/ 200@3:20
1×50 easy
500 all out @…/…/300@4:30/200@3:20
200 Cool Down (4600 total)
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