Warm Up
200 Choice
200 Kick
200 Pull
4 x 75 as scull 25, build 75 (last 6 strokes of last 25 should be fast)
Main
4 x 25 @:45 – first half of each 25 ought to be fast.
2 x thru
2 x 25 Choice @:30
100 Choice @ 2:00
NOTE: The major focus needs to be kicking off the wall (at least a body length beyond the flags.
4 x thru
100 Choice @1:45
50 Choice @1:00
50 Choice as you ought to see Plaid @ 1:30
100 Choice @ 2:00
4 x 25 kick @:45 – first half of each 25 ought to be fast
4 x 25 Kick @:45 – odds are fast
4 x 25 Kick @1:00 – all FAST
100 Choice @2:00
2 x thru
2 x 25 Choice @:30 – start fast
2 x 25 Choice @:45 – should be swimming faster
2 x 25 Choice @1:00 – fast
2 x 25 Choice @:45 – DON’T LET UP
Cool Down
4 x 100 – increase rest between each 100