400 or 10 minutes on your own
WARMUP SET: 300
12 X 25
Odds: Hand-Lead Body Dolphin on Your Back — build speed within each 25.
Evens: Body-Dolphin Breaststroke – build speed first through last 25.
Swim twice through the following. First time through is with no equipment. Second time through is with fins. Take approx. 20 seconds rest after each swim. Choose one of the following focus points for Freestyle: Hide Your Head…Fit Your Body Through a Small Hole in the Water…Steady Kick with Toes Pointed.
2 X 150 Freestyle
2 X 100 IM (Fly – Back – Breast – Free) Single-Arm Fly is OK.
2 X 75 Freestyle
2 X 50 Stroke (other than Free)
2 X 25 FAST Freestyle
50 EZ recovery
If you have time, do a 200 or 300 pull with pull buoy. Breathing pattern is normal pattern + 1. Work your walls by getting a strong pushoff with both feet and by super-streamlining into your first stroke.