WARMUP: 400
10 minutes your choice, on your own
WARMUP SET: 200
8 X 25 Backstroke
1&2: Focus wide hand entry
3&4: Focus steady head
5&6: Focus hip rotation
7&8: Focus strong, fast kick
MAIN SET:
6 X 100 Free @ approx. :25 Rest Interval
100 EZ dolphin with fins – stomach or back
5 X 100 Free @ :05 less rest than on first set of 100s
100 EZ dolphin with fins – stomach or back
4 X 100 Free @ :05 less rest than on 2nd set of 100s
WARMDOWN: 100 to 200 EZ on your own
Total Yardage: Approx. 2500 for middle lanes; 2700 for fastest lane
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