400 your choice, on your own
MAIN SET: 1550
1 X 100 with pull buoy, alternate 25 head-lead flutter kick on your back/25 freestyle scull
4 X 100 Free @ approx. :15 rest. Descend times.
1 X 100 with pull buoy, scull in IM order
3 X 100 IM with fins @ approx. :15 rest. Descend.
1 X 100 with pull buoy and paddles, alternate head-lead flutter kick on back/25 freestyle scull
2 X 100 with pull buoy and paddles your choice of free or back
1 X 100 kick with fins, alternate 25 dolphin/25 flutter
1 X 100 with fins. Choice of stroke or IM. THIS IS FAST…for time.
100 EZ with no equipment
1 X 50 with no equipment. Choice of stroke. THIS IS FAST.
WARMDOWN SET: 250 or 150 depending on time
6 to 10 X 25 Freestyle, with only two breaths per length. Do 5 bobs between 25s as recovery. Treat this as warmdown. Swim relaxed and easy.
Total Yardage: 2200