WARMUP: 400
KICK SET: 200
4 X 50 breaststroke kick, your choice of board/no board and choice of position (front/back)
MAIN SET: 1500 + 200
Lanes 2, 3, 4, and 5 do the entire set.
Lane 2 eliminate the first 400, but do everything else.
If your shoulders start to hurt, STOP using the paddles!
Rotate paddles so that everyone can try a variety.
1 X 400 nekked – choice of stroke or IM
4 X 100 pull with pull buoy and paddles
1 X 200 nekked – choice of stroke or IM
2 X 100 pull with pull buoy and paddles
1 X 100 nekked – choice of stroke or IM
1 X 100 pull with pull buoy and paddles
4 X 25 nekked – choice of stroke or IM
200 EZ recovery
FIN SET: 250
With fins.
6 X 25 freestyle arms with dolphin kick
4 X 25 FAST freestyle with flutter kick
WARMDOWN: 200
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