WARMUP: 400
KICK SET: 200
Lanes 1 & 2 can use fins. All other lanes no fins.
4 X 50
Odds: Flutter kick on your back with hands in “pockets” – rotate side to side
Evens: 25 dolphin kick on your back + 25 freestyle
MAIN SET: 2000/1825
4 X 200 Major/Minor
Major: Freestyle
Minor: Freestyle breathe every 3 (or every 4 if normal is every 3)
4 X 200 Major/Minor
Major: Freestyle pull, breathe every 2…every 3
Minor: 25 Front Scull/25 “V” scull with feet going first
Choose one of the following sets, depending on how much time you have.
4 X 100 Major/Minor with fins
Major: Backstroke
Minor: Underwater dolphin kick as far as you can go
3 X 75 Major/Minor with fins
Major: Backstroke
Minor: Underwater dolphin kick as far as you can go
LANE 1 MAIN SET: 1200
4 X 100 Major/Minor with fins
Major: Freestyle extend front to back on every stroke
Minor: Freestyle breathe every 3
4 X 100 Major/Minor
Major: Freestyle pull, breathe every 2… every 3
Minor: 25 Front Scull/25 “V” scull with feet going first
4 X 100 Major with fins
Major: 3L/3R Freestyle, focus on keeping lead are steady and straight
Minor: Backstroke
WARMDOWN: 200
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