Warm up
-100 free/ 100 kick
Drill Set
2 X 100 (50 drill/50 swim)
1st-rt arm only
2nd- left arm only
Main Set
2 X 100 Free on 1:50/2:00/2:10
4 X 50 pull
2 X 100 Free on 1:40/1:50/2:00
4 X 50 pull
2 X 100 Free on 1:50/2:00/2:10
8 X 25 all-out effort followed by 10 seconds rest
Cool Down
2 X 50 free
1 X 50 kick
1 X 50 back or scull