200 Choice
150 Free (Every 3rd 25 is MINIMUM STROKE)
100 Kick
50 Non-Free Build
Prep. Set
300 Free Pull (Breath every 3/5/7 by 50)
100 (25-Right arm only / 25-Left arm only)
200 Free (Pull is optional) - (Breath every 3/5 by 100)
75 (25-Right Only / 25-Left Only / 25- Regular Swim)
25 SPRINT Free
Main Set
10x25 on either :40 or :30 (based on skill level) (80% EFFORT)
2x50 Choice (Choice stroke, choice Equip.) FAST!
---1 min rest---
10x25 on either :35 or :25 (90% EFFORT)
2x50 Choice (Choice stroke, choice Equip.) FAST!
---1 min rest---
10x25 on either :30 or :20 (100% EFFORT)
2x50 Choice (Choice stroke, choice Equip.) FAST!
Warmdown
200 Easy
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