200 (75Free/25Back)
2x50 (10k/stroke Free)
100 Easy Free
2x50 (10k/stroke Back)
100 Easy Back
2x50 (2k/1pull Breast)
100 Easy Breast)
Prep. Set (750)
3x150 Free Pull (Breath Every 3/5/7 by 50)
6x50 Swim (No Pull)
--2 Choice (on 1:00 / or :15R)
--1 Strong Free (on :50 / or :05R)
Main Set (750)
50 Choice (Easy/Technique/Smooth)
3x50 (#3 FAST Choice - Broken :10sec @ Halfway*) (*take :10sec rest half way...the 25 mark)
#1 & #2 - Build Choice
50 Choice (Easy/Technique/Smooth)
3x75 (#3 FAST Choice - Broken :10sec @ 50 mark*) (*take :10sec rest at 50 point of the 75)
#1 & #2 - Build Choice
75 Choice (Easy/Technique/Smooth)
2x100 (32 FAST Choice - Broken :10sec @ 75 mark*) (*take :10sec rest at 75 point of the 100)
#1 - Build Choice
Warmdown
200 Warmdown
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