Warm up 1200/25:00
400 loosen Or Free I.M
3x100 Kick @ :2:00-2:30
6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00
8x25 Sprint cycle @ :30
Main Set Power and Speed 2300/46:00
4x200 Freestyle pull Desc. 1-4 Or Free I.M @ :3:30-4:00
6x100 Freestyle Best Avg W/ Fins (Paddles optional) Or Free I.M @ :1:30-2:00
(Fins and paddles are optional past this point)
4x( 2x50 Build to a sprint Freestyle Or choice of stroke NO Freestyle @ :1:00
( 1x50 Max Efficiency Freestyle@ 1:00
4x( 2x25 A.F.A.P Your choice of stroke @ :30
(1x25 Distance Per Stroke Freestyle @ :30
Warm Down 400/8:00
400 loosen
Or
6x50 Distance per stroke Freestyle @ :1:00
100 25 Scull 25 Choice kick
