WARMUP: 400
400 your choice on your own.
MAIN SET #1: 1200
Swim 4 rounds of the following. Keep track of your times on the 100s and try to descend them throughout the set.
50 LA Combo (alternate 4 strokes Back and 3 strokes Free)
50 Free/Back
50 Back/Free
50 Back
100 Free
MAIN SET #2: 800
With fins.
Swim 4 rounds of the following (slower lanes might have time for only 3 rounds):
50 Stoneskipper (altnerate two Hand-Lead Body Dolphins and 2 Head-Lead Body Dolphins)
50 SA Combo (alternate one stroke Fly and one stroke Breast)
50 Single-Arm Fly (25 Left Arm/25 Right Arm)
50 Body-Dolphin Breast
WAMRDOWN: 200
200 EZ
Total Yardage: 2600
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