Warm-Up 800/20:00
200 Free
3x100 Free @:10s Rest
1. -25 R Arm -25 L Arm
2.Finger Tip Drag.
3.Fist Drill
4x50 @:10s Rest W/ Fins
Kick Underwater as Far as you can. Swim free the rest of the way.
1x100 Choice
Pre Set 400/
8x50 @:10s Rest -25 Kick -25 Swim W/ Fins (Snorkle)
-Odds Smooth -Evens Fast
*Tight Streamline
Main Set 1500/
1x400 @:20s Rest Choice Swim Try and Hold a Steady Pace
3x100 @:15s Rest -Free Pull. 1. Buoy between Thighs 2. Buoy between Knees. 3. Buoy between Ankles.
1x300 @:20s Rest Choice Swim Maintain a consistent Pace. Faster than the 400
2x100 @:10s Rest Free Build Each 100
1x200 @:15s Rest Choice Swim Faster than the 300
1x100 Free Fast!
Cool Down 200/
4x50 Choice Ascend 1-4
