5x150
1-3: 100free/50Kick
4&5: 50Fr/50Bk/50Br
Prep. Set
4x50 Kick
200 Swim Free or Back w/ 6beat Kick
4x25 FAST kick
100 Build each lap to Fast (work solid kick)
Main Set
2x200 Pull (3/5/3/5) breathing (or a strong breathing pattern)
4x25 Strong Free with a buoy
2x100 Swim (no pull) 75ez/25 minimum breath fast
4x50 25ez/25fast swim
Warmdown
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