Warm-up
200 Freestyle SKIPS (Swim - Kick - IM - Pull - Swim) - 1000 yards total (15 minutes)
- Some people will want to do the Swim(s) stroke instead of Free
4x250's (each done as shown below) - 1000 yards total (20 minutes)
- 25 Fly on :30
- 50 Back on 1:00
- 75 Breast on 1:30
- 100 Free on 2:00
3 x 100s (shown below) each on 2:00 (6 minutes)
- 100 Free (Pull) - Easy
- 100 IM (Drill or Swim)
- 100 Choice (Favorite stroke sprint for time)
200 cool down (4 minutes)
- Kick on back OR easy free OR easy backstroke (or combine them all)