2x250
#1 - Free (100swim/75kick/50swim/25kick)
#2 - Choice (100swim/75kick/50swim/25kick)
Prep. Set
4x50 (3/5 Walls) - Three fast strokes when leaving a wall / 5 fast strokes when approaching a wall... no breath on the "fast 3 or 5"
200 Pull
4x50 (3/5 Walls)
200 Paddles Only
Main Set
500 (25ez,25fast/50ez,50fast/75ez,75fast/100ez,100fast)
3xthrough
4x75 on "tight interval" -- about :05-:10 sec rest
---1 Min Break---
100 Fast Free Swim
---1 Min Break---
Warmdown
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