Distance: 2350m
Type: Kick & Pull
Warm Up
400m as
*100m Free
*100m Kick
8 x 50m Kick on :15 RT
1. Steady
2. 25m Smooth, 25m Strong
3. Steady
4. 20m Smooth, 30m Strong
5. Steady
6. 10m Smooth, 40m Strong
7. Steady
8. 50m Strong
2 x 200m Kick on :30 RI
*50m Smooth
*100m Strong
*50m Smooth
50m Easy Swim
4 x 100m Pull on :20 RI
*Snorkel & Paddles Optional*
8 x 50m Pull on :15 RT
1. Steady
2. 25m Smooth, 25m Strong
3. Steady
4. 20m Smooth, 30m Strong
5. Steady
6. 10m Smooth, 40m Strong
7. Steady
8. 50m Strong
100m Pull Min/Max
*Paddles
*B4
*Min Strokes
*Max Speed
Swim Down
200m Choice