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