(Long Course)
Warm-up:
2 x 150 (100 Swim/50 Kick>2x)
100 Swim non-Free
2 x 100 Free Drill (50 Catch-up/50 Fingertip drag)
Main Set:
300 Pull (mod effort)
*15-20 sec rest*
200 Build
*15-20 sec rest*
100 (50 FAST!/50 Easy Fingertip Drill)
8 x 50 on (1:10-1:30)
300 Pull (mod effort)
*15-20 sec rest*
200 Build
*15-20 sec rest*
100 (50 FAST!/50 Easy Fingertip Drill)
Warm-Down:
200 Choice Easy