WARMUP: 400
KICK/DRILL SET: 200
4 X 50 with fins
#1: 4L/4R Free
#2: 3L/3R Free
#3: 2L/2R Free
#4: 1L/1R Free
MAIN SET: 2000 + 200
Throughout this set, everything is freestyle except otherwise noted. Lane 1 can wear fins for the whole thing.
1 X 100 — 1st length is Fly
1 X 200 — 1st length of each 100 is Backstroke
1 X 300 – 1st length of each 100 is Breast
1 X 400 freestyle pull
4 X 100 freestyle with fins
3 X 100 – 1st length of each 100 is breast
2 X 100 – 1st length of each 100 is back
1 X 100 – 1st length is fly
200 EZ recovery
MAIN SET #2: 400
8 X 50 with fins
Odds: Pulse breaststroke, breathe every 4…3…2…1 by round
Evens: Flutter kick (use a board or kick on your back)
WARMDOWN: 300
3 X 100 EZ pull, alternating 25 splayed fingers/25 relaxed but open fingers
Total Yardage: 3500
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