Friday 10/27/2017

Warm-up

  • 8 x 25 : work on streamlines! Kick off those walls!
  • 2 x 100 DRILL – mix up the drills, work on your stroke!
  • 200 Build – start slow, finish strong

Main Set

2 Rounds

  • 1 x 75 uptempo + 20
  • 2 x 25 FAST + 30
  • 1 x 75 uptempo + 20
  • 2 x 25 FAST + 30
  • 1 x 50 EZ
  • 1 x 100 uptempo + 20
  • 2 x 50 FAST + 45
  • 1 x 100 uptempo + 20
  • 2 x 50 FAST + 45
  • 1 x 100 EZ

Dessert

Your choice of kicking or pulling. If you choose kick, do 4 x 100, rotating a fast 25 into each 100. If you choose pull, do 3 x 150, rotating a faster 50 into each 150

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