*Long Course Meters*
300 Warm-up (2x: 100 Swim/50 Kick)
10 x 50 (on 1:05-1:20)
- 2 Kick/2 Drill/2 Swim/2 Build/2 FAST!
5 x 100 (15-20 sec rest b/w each)
- #1 Kick #2 Drill #3 Swim #4 Build #5 FAST!! (record your time)
200 Paddles only (4x: 25 Scull/25 Strong pull)
16 x 25 (from middle of pool) on :40-:50 sec
- Build 1-4 (Choice stroke)
200 Fins (4x: 25 Drill/25 Strong)
200 choice cool down