Warm up – (100 free + 50 non-free) x 3 (B) 4 (S) 5 (G)
Main:
Set #1 repeat x 3
50 side kick “face down”, switch sides every 3 kicks
50 #11 arms with flutter kick
50 catch-up free, extra slow recovery arm
150 free smooth and easy with fantastic technique!
Set #2 “Choice pyramids” Bronze lanes 2 pyramids, Silver 3 pyramids, Gold 4 pyramids
25/50/75/100/75/50/25 “strong odds”
25/50/75/200/75/50/25 “strong evens”
25/50/75/300/75/50/25 negative split 300, easy pace for the rest
25/50/75/400/75/50/25 negative split 400, easy pace for the rest