300 Pull 200 Kick - vary speed every 20 meters
100 swim 4 * 25 done as 15/10 500 choice or straight to distance
Sprint 4 times thru - must be 15 or over
25 sprint on 1:00 15m breakout and 10m easy swim 1:00
25m build kick then 25m sprint on 1:30
75 sprint - big paddles encouraged return equipment to start 3:00 and push into flip on 30 1 * out and in on :30 3 * 5s vertical kick/25s off
Distance
7 * 200 3:05 to 2:35 5 s drops each repeat or 3:15 to 2:45
or 3:30 to 300
2 * 800 - each 200 gets faster, 2nd 800 faster than first
Stroke
5 * 200 on 3:00 or 3:15 75 stroke/25 free or back/50 stroke/25 free or back/25 stroke
5 times thru
3 * 25 on :45
2 * 50 on 1:00 1 * 75 on 1:15
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