*Long Course*
Warm-up: Fins
300 (100swim/100kick/100drill)
200 Choice (non-free)
100 Kick
Drill Set:
6 x 50 (on :55-1:10)
-Build each 50
4 x 100 (on 2:00-2:20)
-25 non-free/75 free swim good form
4 x 50 (on :55-1:10)
-descend 50s 1-4
Main Set:
6 x 100
-25 Drill/25 Build/25 Kick/25 Swim Build
2 x [150 pull w/ kick board (15 sec. rest) 2 x 50 Strong Kick (10 sec rest)]
Warm-down:
100 easy