Warm-Up 1300/26:00
4x150 @ 2:30-3:00
-Odds-Free Loosen
- Evens-Kick
6x50 @ 1:00 (Fins recommended)
-Odds Zipper w/ catch up-Drill
-Evens 3 Strokes 6 kicks-Drill
4x50 Desc. 1-4 Or I.M Order by 50-Kick/Swim @1:00
8x25 Sprint Cycle @:30
Paddles 800/16:00
2x400 Pull w/paddles @8:00
1. Freestyle
2 Back Or Free I.M
Speed 1650/33:00 (Fins and Paddles recommended)
4x
2x100 Distance per stroke Freestyle @ 1:30-2:30
1x100 FAST Free Or I.M @1:30 2:30
3x
2x50 Fast Free Or Choice Stroke @1:00
1x50 Distance per stroke Freestyle @1:00
Warm Down 300/6:00
300 Loosen As 100 Free 100 Scull 100 Kick
