10 minutes warmup on your own.
MAIN SET: 2000
NOTE: New swimmers and those in lane #1 should do 300/300 instead of 400/400 on the first part of the set. You can also do 200/200 instead of 300/300.
400 Free, count strokes and try to maintain same stroke count throughout.
400 with fins, alternating 50 Head-Lead Body Dolphin on either back or stomach + 50 Free
300 Free, count strokes and maintain count throughout.
300 Free with pull buoy and lungbuster breathing pattern.
Odds: Breathe as much as you want.
Evens: Breathe every 3, 5, 7 by 100.
200 Free. Count strokes, but don’t worry about maintaining count. Just let it flow.
200 with fins, alternating 50 body dolphin and 50 6-Count Backstroke
100 Free Let it flow. Don’t count strokes!
100 Free FOR TIME WITH FINS.
WARMDOWN: 100-200 EZ