400 free/Back by 100 fist/swim by 50
300 Pull
200 with paddles and fins
100K 5, 10, 15, 20m sprint by length
8 * 25 on 1:00 ( 6 fast V dolphin kicks, 10m breakout with dolphin kicks)
4 * 100 on 2:00
1) dolphin kicks for distance and speed of last wall
2) off last 2 walls
3) off last 3 walls
4) off all walls
10 min warmup/warmdown get ready for
3 * (8 * 50 on :45, 50 or :55)
2 min between sets
last set best average
100K 5, 10, 15, 20m sprint by length 200 with paddles and fins
300 Pull smooth distance per stroke
400 with fins 25 swim/50 6 Kicks/25 strong
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