Warm Up (600m)
4x 100 – Strong From F/S RI 20 seconds
4x 25 – kick RI 10 seconds
4x 25 – 12.5 hard
Main Set (900m + 400m + 800m = 2100m)
3x 300 (30 seconds between repeats)
- 50 Scull 12.5 Swim 12.5
- 50 Catch-up (Thumb touch)
- 50 Single arm
- 50 Fists or Tennis Balls
- 100 Form Free
4x 100 IM (30 seconds between repeats)
- Butterfly (4 strokes min)
- Back
- Breast
- Free
4x 200
- Build, faster each 50 hold form – Forearm catch))
Warm Down (200m)
4x 50 easy with 20 seconds rest.
