STROKE/SPRINT
Warm Up:
- 200 swim
- 200 kick
- 200 pull
Pre-Main Set:
- 2X
- 2X50 kick @ 1:10
- 2X50 drill @ 1:00
- 4X50 free @ :45/:55
Main Set:
- 1X100 - strong (80% effort) @ 2:00
- 2X75 FAST @ 1:30
- 1 - fly, back, breast
- 1 - back, breast, free
- 1X100 easy @ 3:00
- 3X50 FAST stroke @ 1:00
- 1X100 easy @ 3:00
- 4X25 FAST from blocks in heats
Warm Down:
- 200 swim
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