Warmup with
300 choice
4 * 25 build to 100 pace on :45
200 build kick
4 * 50 1) 15/25/10, 2) 15/25/10
6 * 25 2 fast, 2 speed work, 2 fast and/or choice until 28 min
Then A/ - if you this is at least your 10th workouts since tryouts.
A/ 6 " 100 sprint on 8
or
4 * 400 maintain kick/distance off Wall & descend. Be aware of stroke count on 7:00
7 * 200 it's okay if stroke is free, however good time to get breast or fly in. Not quite ready? Consider 25 stroke/25 free/50 stroke/25 free/75 stroke
1 smooth stroke on 4:00
1 easy off on 3:00
2 build stroke on 5:00
2 easy off on 3:30
1 fast
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