WARMUP: 400
400 your choice, on your own
MAIN SET: 1900
400 with fins, alternating 25 Hand-Lead Dolphin on your back and 25 Freestyle. Take 4 underwater dolphins to start each length. On the freestyle, focus point is to let the bubbles disappear from your hand before you start the pull.
8 X 50
Odds: Kick with a board (25 flutter/25 breast)
Evens: Backstroke
300 Freestyle pull. First 100 is with left paddle. Second 100 is with right paddle. Final 100 is with both paddles.
6 X 50 Breast/Free, focus on timing of the pullout
200 FAST Freestyle with fins. Controlled speed at about 90% effort.
4 X 50 reverse IM order
4 X 25 Freestyle at 90% effort and :10 RI (really a broken 100)
WARMDOWN: 100 EZ
Total Yardage: approx. 2400
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