Warmup
200Swim
100 Drill
200Pull
100 Drill
200Kick
Prep. 1
3x through
50Kick
50Kick Stronger
100 Swim
100 Swim Stronger
**Notes: Rounds 1&3 - Flutter Kick and Freestyle Swim (Round 2 is choice)
Main
4xthrough
200 Progressive Swim (50Scull / 50 Drill / 50 DPS / 50 Swim)
2x50 Swim
**Notes: Progressive Swim is beginning light (sculling) and adding parts of the stroke until a full swim stroke is reached. (Scull--> Drill --> DPS Drill --> Swim)
Breaststroke Example: Done by 50s (Scull/Brst. pull with flutter/2kicks 1pull/ Swim)
Freestyle Example: Done by 50s (Scull/ single arm swim (25R/25L)/ 8k per stroke/ Swim)
Post set
4x25 (Alternate Easy/Fast) Choice
Warmdown
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