Warm-up
- 2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)
- 2 x 75 kick/drill/swim by 25
- 4 x 50 odds: short axis drill, evens: long axis drill
Extended Warm-up
- 16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise
Main Set
4 Rounds : Round 1 = Free, Round 2 = Pull, Round 3 = Kick, Round 4 = NonFree
- 4 x 50 +30 (descend by 2s each 50)
- 50 EZ
Cool Down
300 – every 3rd length non-free. Stretch it out.