(Long Course)

Warm-up:

8 x 50 (15-20 sec rest)

-25 Drill/25 Swim

300 Pull buoy     -100 Strong/100 mod/100 Strong

200 Swim Build

100 Pull buoy Strong Effort!

100 Swim FAST!

200 Pull (build)

300 Swim 80% effort

50 ez recovery

2 x 150

-50 Drill/50 Build/50 Fast

50 ez recovery

6 x 50 (from middle of pool, flip turn work)

-Fast before and after wall (middle of 50 fast)

200 Choice EZ