WARMUP: 400
400 your choice, on your own
MAIN SET: 1800
1 X 400 with fins, alternating 25 Dolphin Kick on Your Back/25 Freestyle, increasing your speed 2 through 16.
2 X 100 choice @ :30 RI Descend!
1 X 300 with pull buoy, alternating 25 Short-Release Freestyle/25 Extended-Release Freestyle
2 X 100 choice @ :30 RI Descend!
1 X 200, alternating 25 Breast Kick on Your Back/25 Freestyle, descend 2 through 8
2 X 100 choice @ :30 RI Descend!
1 X 100 with fins, alternating 25 Dolphin Kick on Your Back/25 Freestyle descend 2 through 4
2 X 100 choice with fins @ :30 RI Descend!
WARMDOWN SETS: 400/300/100
Fastest lane had time for the 400. Next fastest had time for the 300. Fast lane had time for the 100
400: With a pull buoy, do a continuous 300 swim of 25 kick/25 scull/25 swim in IM order. Finish with 100 EZ warmdown.
300: With fins, do 8 X 25 on :40 sendoff, IM order. Finish with 100 EZ warmdown
100: 100 EZ warmdown
Total Yardage: 2600/2500/2300
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