Speed / 2250m

Distance: 2250m Skill: Speed Play Warm Up 400m as *75m Free *25m Choice (No Free) Main 5 x 100m on :20 RT 1. 100m Free 2. 75m Free, 25m Kick 3. 50m Free, 50m Kick 4. 25m Free, 75m Kick 5. 100m Kick 8 x 50m Pull on :15 Rest *Desc 1 - 4 (2x) 200m Swim 2 x 100m Swim on :15 - :20 Rest *Desc 50’s 1 - 2 (start strong) 4 x 50m Swim on :15 RT 1. Build 2. Reverse Build 3. Smooth 4. 96% Speed 50m Smooth with perfect technique 4 x 25m FAST on :45 RI Swim Down 200m Choice