- 200-400 Easy choice
- 4x 50 Fins UP drill, DN F/SOR
- 4x 50 Pull Buoy, Scull, doggy paddle, F/S
Build: 2x 100 as 25 slow, med, fast, sprint
Main Set: This is an either or both set option based on ability option. Choose what works for you.
- Kick focus 200 each as 25 drill, 25 F/S
- Drills are 6/1/6, 6/3/6, Broken Arrow (you choose some or all)
- 5x Torpedo Kick off the wall each 50. (Streamline position push off the wall kicking hard with pigeon toed legs and big toes tapping together)
- 200 swim then switch or repeat this kick focus section.
- Pull focus 200 each as 25 drill, 25 F/S
- Drills are Scull #1, Scull #2, Doggy Paddle
- 200 F/Swith optional paddles
- 200 F/S then switch or repeat this pull focus section
Cool Down: 200 choice