A:
Warm-up
400 Swim (every 4th length drill)
300 Kick (fins are optional)
6x50 @ :60 (descend 1-3, 4-6)
Main set
6x...
6x25 Fr @ :25
6x25 Fly @ :30
6x25 Br @ :35
:60 Rest
100 EZ Warm Down
*3800
B:
Warm-Up
400 Swim (every 4th length drill)
300 Kick with fins
6x50 w/ :10 sec rest (descend 1-3, 4-6)
Main Set
5x...
6x25 Fr w/ :10 sec rest
6x25 Non-Fr w/ :10 sec rest
:60 rest
100 easy
*2600
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