Warm-up
- 200 Distance Per Stroke (Stretch out)
- 6 x 50 odds: scull/swim; evens: drill/build
- 4 x 25 work on streamlines off each wall
Main Set
3 Rounds
- 2 x 75 uptempo + 30
- 2 x 50 sprint + 45
- 50 EZ
- 30 seconds rest (master half minute!)
- 125 (75 uptempo + 50 finishing sprint)
- 75 EZ
Dessert
- 4 x 50 Kicking (Fast/Easy, Easy/Fast, All Easy, All Fast)