Warm up – 300 swim (B) 400 (S) 600 (G)
Main:
Set #1
4 x 25 front dolphin kick with fins
4 x 50 fly drill 2-1-2 “SA/DA/SA”
4 x 75 fly/back/breast by 25 “strong fly”
Set #2
4 x 25 side dolphin kick with fins
4 x 50 free drill “6 kicks and switch sides”
4 x 100 free swim or pull, negative split each 100
Set #3
4 x 25 back dolphin kick with fins
4 x 50 back drill “6 kicks and switch sides”
4 x 75 back/breast/free by 25 “strong back”
Last 5 minutes cooldown 🙂