Saturday, 2/11/2017

Warm-up

  • 4 x 75 kick/drill/swim reverse IM order
  • 4 x 50 scull/swim
  • 4 x 25 IM Order – work on streamlines

Main Set

Technique Set: 2 Rounds (choose a stroke you need to work on)

  • 4 x 25 stroke + 20 (Best Technique)
  • 100 EZ
  • 2 x 50 stroke + 45 (Best Technique)
  • 100 EZ
  • 1 x 100 stroke (Best Technique)
  • 100 EZ

Aerobic Set: 2 Rounds: Use your favorite stroke (or IM)

  • 2 x 100 stroke or IM + 10
  • 2 x 100 freestyle + 10

Dessert

  • 4 x 100 kicking, odds dolphin

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