Warm up:
- 400 Free
- 200 Kick – Side to Side ( YOU CAN USE FINS IF YOU HAVE THEM)
- Main Set: YOu will need paddles and bouy for this set. If you don’t have them. Plan ahaed and get them.
- 4 x
- 100 Free
- 200 Kick
- 300 Pull with paddles and bouy as 100 MOD/100 Fast / 100 MOD
- 400 with Fins and paddles as 100 Mod / 200 Fast / 100 MOD – 1 min recovery between each set –
- Cool Down: 100 easy
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