WARMUP: 300
300 your choice, on your own
#1: Nekked
4 X 25 Freestyle, sighting on every stroke.
#2: Pull Buoy
2 X 75, done as 25 flutter kick on your back/50 freestyle breathing every 3
#4: Nekked
5 X 100 Free @ approx. :25 Rest Interval
#5: Fins
100 EZ dolphin with fins – stomach or back
#6: Nekked
4 X 100 Free @ approx. :25 Rest Interval, but try to swim a little faster than on the 5 X 100
#7: Fins
100 EZ dolphin with fins – stomach or back
#8: Nekked
3 X 100 Free @ approx. :25 Rest Interval, descend time 1 to 3
#9: Fins
100 EZ dolphin with fins – stomach or back
#10: Fins EXTRA set if you have more than 10 minutes.
10 or 8 or 6 X 25 Freestyle, breathing twice per length. Do 4 or 5 bobs as recovery between swims.
WARMDOWN: 100
At least 100 EZ warmdown
Total Yardage: 2400 if you do the entire practice
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