WARMUP: 700
With fins, 500 mix of flutter, dolphin, back, free
200 breast kick, various positions
MAIN SET: 1500 + 100
No break on this. Swim it straight through.
4 X 125 on 2:20 sendoff (or approx. 20 seconds rest)
#1: 100 FL + 25 BK
#2: 100 BK + 25 BR
#3: 100 BR + 25 FR
#4: 125 FREE
4 X 100 on 1:50 sendoff (approx. :15 rest)
#1: 75 FL + 25 BK
#2: 75 BK + 25 BR
#3: 75 BR + 25 FR
#4: 100 FR
4 X 75 on 1:20 sendoff (approx. :10 rest)
#1: 50 FL + 25 BK
#2: 50 BK + 25 BR
#3: 50 BR + 25 FR
#4: 75 FR
4 X 50 on :55 sendoff (approx. :10 rest)
#1: 25 FL + 25 BK
#2: 25 BK + 25 BR
#3: 25 BR + 25 FR
#4: 50 FR
4 X 25 on :30 sendoff
FL
BK
BR
FR
100 EZ recovery
PULL SET: 600
3 X 200 breast pull with pull buoy, paddles & snorkel, focus on high-elbow catch
#1: large paddles
#2: medium paddles
#3: small paddles
Total Yardage: 3000
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