Warmup
1 x 300 choice
3 x 100 kick choice w/fins @20" rest
4 x 50 stroke build @30" rest
Preset (Pull)
5 × 100 free R1 @1'40"
**choice of paddles
Kick
6 x 50 build (choice of stroke or free) @20" rest
+ 200 head lead dolphin w/fins
Starts
4 x starts + breakout + 4 fast strokes + flip turn + sprint into wall
Lactate Clarance
1 x 200 R1
Hypoxic Set
8 x 50 free - max 3 breaths/50 @60"
Timed Swim
1 x 50 @MVO2 intensity (not max swim)
Cooldown
15 mins competition warm down
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