STROKE/SPRINT
Warm-Up: (900m)
- 300 swim
- 300 pull
- 300 - 50 kick, 50 drill, 50 swim
Pre Main Set: (600m)
- 12X50 @ 1:00
- 1 - kick, swim
- 1 - drill, swim
- 1 build
Main Set: (1200m)
- 1X100 free FAST @ 2:00
- 6X50 @ 1:00 - odd kick, even drill
- 2X100 IM FAST @ 2:10
- 2X50 free FAST @ 1:00
- 12X25 @ :35 - odd drill, even no breath
- 4X50 stroke FAST @ 1:10
Warm Down (200m)
- 200 your choice
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