WARMUP: 400
400 your choice, on your own
WARMUP/FOCUS SET: 200
8 X 25 freestyle @ approx. :10 RI
1st 2: Focus on hand entry. Let bubbles drop off before starting the pull.
2nd 2: Focus on hiding your head.
2rd 2: Focus on hip rotation.
4th 2: Focus on pointing your toes.
MAIN SET: 1600
Fastest lane did 6 X 50 at the start. Middle 3 lanes did 5 X 50 at the start. Slowest lane did 4 X 50.
6 X 50 Free @ approx. :20 RI
200 IM with fins Recovery pace. OK to drill or dolphin-kick the Fly.
5 X 50 Free @ approx. :15 RI
2 X 100 IM with fins. Recovery pace. OK to drill or kick the Fly.
4 X 50 Free @ approx. :10 RI
4 X 50 IM order with fins. Recovery pace. OK to drill the Fly.
3 X 50 Free @ approx. :05 RI
100 EZ
KICK SET: 200
4 X 50 Flutter kick on your back with fins.
#1: Fast kick first 12.5, then EZ
#2: Fast kick first 25, then EZ
#3: Fast kick first 37.5, then EZ
#4: Fast kick the whole way
WARMDOWN: 100
100 EZ
Total Yardage: 2500
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