Distance:
Warm Up
400m (Fins Opt) as
*75m Free
*25m Back
*100m Kick as
*50m K w/ KB
*50m Dolphin Kick on sides
*Repeat
Main
4 x 200m on :30 RI
1. 140 - 150 HR
2. 50m Smooth, 50m Build (x2)
3. 140 - 150 HR
4. N/S 100's
2 x 50m EZ Kick on :15 RT
6 x 100m Pull
*Desc 100's 1 - 3 (x2)
*1-3 w/ PB, P, & Snorkel (optional)
*4-6 PB only
2 x 50m EZ Kick on :15 RT
8 x 50m Free on :25 RI
*#1 - 3 as 130 - 140 HR
*#4 160+ HR w/ Fewest Strokes possible
*Repeat
Cool Down
200m Choice