Endurance / Ladder & Technique / 2800m

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