Warm-up:  6 x 150 on 2:30 , 3:00

Descend 1-3, 4-6

Warm-up set:   6 x 75 on 1:15, 1:20, 1:25, 1:30

Kick/Turn set: 900 Swim

Odd 100’s - Kick middle pool/Swim through turns

Even 100’s – Long smooth stroke/Accel through turns Main set:    

Main set: Do set 3 times

150 on 2:20, 2:30, 2:40

125 on 1:55, 2:00, 2:05

100 on 1:25, 1:30, 1:35

75 on 1:00, 1:05, 1:10

50 on :45, :50                    

Do set 2 times

100 on 1:30, 1:40, 1:45

75 on 1:05, 1:10, 1:15

50 on :45, :50

25 on :25, :30

Recovery set:    20 x 25 on :30

IM order or Every other drill/stroke

Kick set: 3 x 200 Kick on 4

Cool down:        500  Work good line/ extend line Press through armpits forward