Speed / 2200m

Distance: 2200m Skill: Speed Warm Up 600m w/ Fins *100m Free *100m Kick *50m as (Use FINIS Alignment Board if possible, otherwise have opposite arm in front) *25m R Arm *25m L Arm *50m Dolphin Kick on sides 6 x 50m on :20 - :30 RT *2 Kick - 10m FAST!, 40m Smooth *2 Pull (Paddles Opt) - 15m FAST!, 35m Smooth *2 Swim w/ FINS - 20m FAST!, 30m Smooth 100m TGR 3 rounds (100m Easy Between Rounds) 4 x 25m SPRINT!!!! on :45 - :60 RT *Round 1: Fins & Paddles *Round 2: Fins Only *Round 3: No Equipment 200m Kick 6 x 50 Pull on :20 RI *@ 130-140 HR *PB Only Swim Down 200m Choice