Warmup
1 x 150 choice + 1 x 100 sculling + 1 x 50 free w/fists closed
6 x 50 stroke (25 kick/25 swim) @30" rest
Preset
8 x 75 free w/snorkel (perfect technique) @1'15"
Power Drills
12 x 25 @45"
+1'00" rest
Main Set 1 (USRPT) - 100m
16 x 50 stroke @55"
Lactate Clearance
1 x 200 R1
Main Set 2 (USRPT) - 50m
16 x 25 @35"
Cooldown
400 - 600 (25 sculling/25 swim)
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