600 Choice Warm Up
600/600
Main/Drill Set Combo
3 times through regroup between rounds:
{4 x 50 Drill / Swim by 25’s 5 sec between
{1 x 200 Swim IM no sloppy turns +15
{4 x 50 Kick 5 sec between
{*1 x 400 Swim IM work your streamlines no sloppy transitions between strokes +60
* Choice of 2 X 200 IM as alternative to 400 IM
Round one: 4 x 50 Fly Drill (3 kicks, 1 pull), 200 IM, 4 x 50 Kick Fly, 400 IM
Round two: 4 x 50 Back Drill (gallop), 200 IM , 4 x 50 Kick Back, 400 IM
Round three: 4 x 50 Breast Drill (3 count glide), 200 IM, 4 x 50 Kick Breast,400 IM
3000/3600
Dessert
400 Free stretch out
400/4000
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