STROKE/SPRINT
Warm-Up: (1000m)
- 300 swim @ :10 rest
- 200 kick/swim @ :10 rest
- 300 pull @ :10 rest
- 200 drill/swim @ :10 rest
Pre Main Set: (400m)
- 50 K,D fly @ 1:10
- 2X25 ez/fast, fast/ez fly @ :35
- 50 K,D back @ 1:10
- 2X25 ez/fast, fast/ez back @ :35
- 50 K,D breast @ 1:10
- 2X25 ez/fast, fast/ez breast @ :35
- 50 K,D free @ 1:10
- 2X25 ez/fast, fast/ez free @ :35
Main Set: (700m)
- 1X25 fast fly @ :40
- 3X50 free @ 1:20 @ 200 pace
- 1X50 easy
- 2X25 fast back @ :40
- 3X50 free @ 1:20 @ 200 pace
- 1X50 easy @ 1:30
- 3X25 fast breast @ :40
- 2X50 free @ 1:20 @ 200 pace
- 1X50 easy @ 1:30
Warm Down (200m)
- 200 your choice
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