Stroke & Free
Warm up
1 x 200 kick / swim by 25
8 x 50 swim des 1-4, 5-8
8 x 25 build 2 of each stroke
(800)
Main Set
4 rounds
1 x 125 Free +5
1 x 75 IM (fly/Bk/Br by 25) +15
6 x 100 +15
25 Free / 50 non-Free / 25 Free
(1400/2200)
12 x 50 +10
E/F, F/E, 50 Fast, 50 Easy
(600/2800)
Pull
4 x 150 +10
Breath 3,5,7 by 50
(600/3400)
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