Warm Up:
- 400 swim
- 200 kick
- 300 pull
- 100 swim
Pre-Main Set:
- 12X50 backstroke drill @ 1:10
- 6 kick on right, change, 6 kick on left, change
- 25 right arm, 25 left arm
- double arm
- swim
Main Set:
- 10X100 @ 1:50/2:00/2:20
- 100 free
- 75 free, 25 back
- 50 free, 50 back
- 25 free, 75 back
- 100 back
Warm Down
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