Warm-up
- 400 – gentle descend, loosen up arms
- 100 kick
- 4 x 50 drill/swim by 25
Main-Set
Put on Your FINS!
- 1 x 100 +5
- 1 x 100 -5
- 1 x 100 +5
- 2 x 100 -5
- 1 x 100 +5
- 3 x 100 -5
- 100 EZ
Now – without fins!
- 8 x 50 on Cruise interval
- 100 EZ
Dessert
Four Rounds:
- 100 Kick
- 2 x 25 – kick as far as you can underwater, surface, swim easy to end of pool