WARM UP: 1000 (800)
400 (350) FR (breathing 3's)
300 (250) IM (50 drill / 25 streamline kick on back)
200 (150) FR (4 FL kicks off wall)
100 (50) choice kick w/board
MAIN SET: 1650 (1150)
The first 12 x 50 are freestyle for everyone. The next 9 x 50 are your second choice of stroke (but NOT freestyle). On the 6 x 50, you need to choose ANOTHER stroke that you haven't done yet. Same thing on the final 3 x 50. By the end of the set, you need to have incorporated all four strokes. Choice of equipment throughout
The first 12 x 50 are freestyle for everyone. The next 9 x 50 are your second choice of stroke (but NOT freestyle). On the 6 x 50, you need to choose ANOTHER stroke that you haven't done yet. Same thing on the final 3 x 50. By the end of the set, you need to have incorporated all four strokes. Choice of equipment throughout
12 (8) x 50 FR @ 1:05 (:05 rest); every 4th 50 is fast
50 TSFGC-up easy
9 (6) x 50 second stroke @ 1:10 (:10 rest); every 3rd 50 is fast
50 TSFGC-up easy
6 (4) x 50 third stroke @ 1:15 (:15 rest); every 3rd 50 is fast (every other fast)
50 TSFGC-up easy
3 (2) x 50 fourth stroke @ 1:20 (:20 rest); descend 1-3 (1 easy, 1 fast)