Warm up:
400 free
8×50 kick :10seconds rest
400 free
4×100 kick :10 seconds rest
(2 minutes rest)
Slide on your FINIS Fins:
4×300 :20seconds rest
Odd: 100 kick/100 swim/100 kick
Even: 100 swim/100 kick/100 swim
(2 minutes rest)
Stroke & Kick
4×150 :10seconds rest
IM by 50’s NO FREE
(1 minute rest)
12×75 kick :15seconds rest
25-build, 25-first 12 ½ sprint, 12 ½ easy, 25- 12 ½ easy, 12 ½ sprint
200 cool down
Total= 3,900 yards
