Warm up – (300 swim + 100 *rotisserie flutter kick with arms in streamline) x 1 ( B) 1.5 (S) 2 (G)
Main:
Set #1
4 x 50 drill/free by 25 “2 beat kick free”
12 x 100 mixer “alternate 100 free strong/100 back easy/100 back strong/100 free easy”
Set #2
8 x 50 kick with fins, hold under :45-:50 (G) :55-1:00 (S) 1:05-1:10 (B)
4 x 50 drill/swim by 25 “catch up free with 3 second recovery”
12 x 100 mixer “alternate 100 IM strong/100 breast easy/100 breast strong/100 IM kick easy” 1 x 200 choice cooldown if there is time
