400 your choice, on your own.
MAIN SET: 1100
The swimmers who did not do a T-15 timed swim did this entire set. Those doing the T-15 did either the first half or this set…or the last half…depending on when they had a lane available to do their timed swim.
4 X 25 freestyle at brisk pace. Count strokes and use your average as “N.” Take about 10 seconds rest between 25s.
1 X 100 free @ N
2 X 75 free @ N-1 on each length
3 X 50 free @ N-2 on each length
4 X 25 free @ N
1 X 100 free @ N-2
2 X 75 free @ N-1
3 X 50 free @ N
4 X 25 free @ N-2
FIN SET: 400
This entire set is with fins.
8 X 25 freestyle but with a dolphin kick. Start each length with at least 3 body dolphins into breakout.
8 X 25 freestyle, racing two abreast in each lane. Start each length with at least 3 body dolphins into breakout.
Total Yardage: 2200