W/U- 600 yards 2 rounds 100 free 50 one arm fly 50 back 50 2 kick one pull breast 50 ez Pre-set- 1350 yards 3 rounds 4x50 fast dolphin kick 1:00 -work the walls 4x50 stroke drill, IM Order 1:00 50 full stroke :50 Main Set- 1650 yards 3 rounds 2x100 25 stroke, 50 free, 25 stroke- 1:30 2x100 IM- 1:30 -focusing on tight streamlines and fast turns 2x50 fast :45 50 ez 1:00 |