WARM UP: 900 [700]
[200] 300 FR (50 drill / 50 kick)
6 x 25 (odds: 3 fast FR strokes / 4 easy BK strokes, evens: 4 easy FR strokes / 3 fast BK strokes)
[200] 300 IM ([25]50 drill / 25 kick)
6 x 25 (odds: 3 fast FL strokes / 3 easy BR strokes, evens: 3 easy FL strokes / 3 fast BR strokes)
MAIN SET: 1700 [1200]
Choice of equipment throughout whole set.
For shorter practice skip the 200,150,100,50 fast.
2 x 225 (25 TSFGC-up / 25 FR)
200 FR fast
2 x 175 (25 TSFGC-up / 25 FR)
150 FR fast
2 x 125 (25 TSFGC-up / 25 FR)
100 FR fast
2 x 75 (25 TSFGC-up / 25 FR)
50 FR fast
