WARMUP: 400
400 your choice, on your own
MAIN SET: 2125
14 lengths freestyle
13 lengths with fins, alternating 25 of 2L/2R Fly with 25 Free
12 lengths with fins, alternating 25 of 2L/2R Back with 25 Back
11 lengths with fins, alternating 25 dolphin kick on back with 25 Free
10 lengths Freestyle with pull buoy, breathe every 3
9 lengths, alternating 25 Back/25 Breast/25 Free
8 lengths Free — strong effort but not all out. Get your time.
7 lengths EZ your choice
6 lengths with fins, alternating 25 Dolphin Kick on your back with 25 Dolphin Kick on your stomach
5 lengths EZ your choice
4 lengths SPEED BUMP (fast Freestyle) Get your time.
3 lengths EZ your choice
2 lengths SPEED BUMP (fast Freestyle) Get your time.
1 length SPEED BUMP (fast Freestyle) Get your time.
WARMDOWN: 100-200 EZ
Total Yardage: 2325, not including warmup
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