Warm-Up 900
1x200 Swim
1x200 Kick
1x200 Pull
4x75 -25 Scull -50 Build
*Scull = Hands move in a figure-eight motion.
Main Set 2600
12x25@:10s Rest Free Drill - 4 Single Arm 4 Fist 4 Catchup
6x50 @:15s Rest -25 K -25 Swim
8x50 @:15s Rest 1-4. I.M.O K/D 5-8 I.M.O D/S
1x100 @:20s Rest Free Pull
6x50 @:10s Rest Choice Stroke Desc.1-3 4-6
1x200 @20s Rest Free Pull
4x50 @:15s Rest Desc. 1-4
1x300 @:30s Rest I.M No Fly (25 Free -25 Bk -25 Br -25 Free)
2x50 @:30s Rest Choice Stroke All out
1x400 I.M No Fly (25 Free -25 Bk -25 Br -25 Free)
Cool Down 200/4:00
1x50 Free
1x50 Double Arm Back
1x50 Dolphin Dive
1x50 Choice
