Warm up – (75 swim + 25 breaststroke “underwater pull-out”) x 3 (B) 4 (S) 6 (G)
Main:
Set #1
8 x 50 kick (25 flutter kick/25 whipkick) “strong whipkick”
4 x 75 (25 breaststroke drill “3 pulls/1 kick”/50 breast) “easy pace”
Set #2
8 x 50 kick/pull (25 flutter kick/25 free pull with flutter board between knees) “fast pull”
4 x 75 (25 free drill “fist free”/50 free) “fast 50 free”
Set #3
6 x 100 mixer
1-2 (25 breast/75 free) “strong free”
3-4 (50 back/50 free) “strong back”
5-6 (75 breast/25 free) “strong breast”
Last 5 minutes choice cool down!