9-6-22 1st Day of Short Course Season!

Warm-Up 600/15:00
2x150 Loosen @ 3:00-3:30
2x50 Backstroke or Front Scull @1:15-1:45
4x50 Kick @1:00-1:30
Drill 400/10:00
8x50 @1:00-1:30
-Odds Catch Up Drill
-Evens 3 Strokes 1 Second Glide Or 3 Strokes 6 Kicks
Preset 500/ 12:00
3x50 Free Distance Per stroke @1:00-1:30
8x25 Kick @:30-:45
3x50 Free Drill @1:00-1:30
Main 800/20:00
4x50 Free @ 10 Seconds Rest 50
4x150 Free @ 10 Seconds Rest Per 150
Cool Down 200/ 5:00
4x50 D.P.S Free @ 1:00-1:30

Minutes 62 Yards 2500