Warm up
100 free easy
100 kick easy
Drill Set
6 X 50 (25 drill/25 swim)
1/3-rt side kick
2/4-left side kick
5-rt arm only
6-left arm only
Main Set Repeat 2 X
4 X 100 on 1:40/1:50/2:00
6 X 50 on: 50/:55/1:00
8 X 25 on: 25/:30/:35
2 x 50 kick
Cool Down
50 stroke
50 kick
TOTAL YDS : 2800