Distance: 2800
Warm Up
400m w/ Fins as
*100m Choice
*50m Kick
*50m Single Arm Free (25m R, 25m L)
*50m Back or Breast (Breast = Breast pull w/ dolphin kick)
*Repeat
Main
4 x 50m Pull on :15 RI
*Desc 1 - 4
4 x 50m Kick on :20 RT
1. 10m Fast, 40m Smooth
2. 15m Fast, 35m Smooth
3. 20m Fast, 30m Smooth
4. 25m Fast, 25m Smooth
Continuous
50m Free on :05 RT
100m Free on :10 RT
150m Free on :15 RT
200m Free on :20 RT
250m Free on :25 RT
300m Free on :30 RT
350m Free on :35 RT
400m Free on :40 RT
8 x 50m on :20 RI w/ Perfect Technique
Swim Down
4 x 50m as
1. 25 Kick, 25 Swim
2. 25 Swim, 25 Kick
3. Swim
4. Choice