Warm Up
400 Free
300 kick
200 Pull
100 choice
Main
300 kick – alternate between front, back, and side by your choice of 25, 50, or 75s
3 x 50 drill – right arm / left arm by 25
3 x 50 drill – catch-up
3 x 50 drill – fist
50 easy
300 pull moderate
4 x 75 on 1:30 descending
8 x 25 @ :35 descent 1-4, 5-8
50 easy
200 pull – try to negative split
200 choice – no equipment
6 x 25 @ :45 – kind of fast
100 easy
100 build by 25
4 x 25 @ 1:00 FAST
200 choice
Cool Down
100