Warmup:
300 swim
The Tree:
25
25-50
25-50-75
25-50-75-100
25-50-75-100-125
25-50-75-100-125-150
25
suggestions from Zach:
Freestyle option: 25s drill, 50s kick, 75s swim, 100s IM, 125s swim, 150 every 3rd length fast, final 25 sprint instead of drill
IM option: 25s fly, 50s back, 75s breast, 100s free, 125s kick, 150 fly-back-breast
Fly option: 25s dolphin kick, 50s fly, 75s back-breast-free, 100s IM, 125s IM double free, 150 IM double fly/breast
Back option: 25s dolphin kick on back, 50s flutter kick on back, 75s swim (back), 100s IM, 125s free, 150 IM double back/free
Breast option: 25s kick (breast), 50s swim (breast), 75s back-breast-free, 100s IM, 125s free, 150 IM double fly/breast, final 25 sprint (breast) instead of kick
Bonus:
6×100 pull on +5
6×100 pull on cruise
10×50 kick
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