Kick
6 x 50 Make Interval Fastest Interval (+:05)
Up to 200 25 Scull Mix
75 Float, on Back :Reorganize Lanes
3x
4 x 25 R1: Shoulder Roll Side K
R2: DB Arm Backstroke
R3: Single Arm w/Pull Buoy Min :15
4 x 50 25 SLOW BK Drill
25 Back, Build Min :20
3 x 100 FR or BK :WFG
Pace (+/-:02)
Main Set: Flush
4/5 x 400 Odd 400s: Max 2:00
100 FR Build
100 Back Strong
100 EZ FR Breathe 5
100 Back, Max DPS, Min Legs
Even 400s:
300 Steady (OYO Pace)
100 Choice
Kick
6 x 50 Pace 1:15, 1:30, or Max :15
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