WARMUP: 400
WARMUP/KICK SET: 200
8 X 25 with fins
Odds: Backstroke start fast, get easy
Evens: Freestyle build
MAIN SET: 1500 + 100
Lane 1 does the same set, except do 4 rounds and use fins.
15 X 100 (25 kick + 50 Free + 25 stroke
Swim the set as 5 rounds of:
FL – FR – BK
BK – FR – BR
BR – FR – FL
At the end of the entire set, do 100 EZ recovery.
SPEED SET: 300
8 X 25 with fins
Odds: Fast dolphin kick under water into breakout, then EZ backstroke
Evens: Freestyle with dolphin kick
4 X 25 FAST freestyle with fins, swimming 2 abreast in each lane
WARMDOWN: 200
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