Warmup
1 x 300 choice
4 x 100 (25 sculling/25 swim/25 kick/25 swim) @20" rest
4 x 50 w/fins (25 titanic kick/25 swim build into wall) @30" rest
Preset
4 x (100 R1 choice of free or stroke + 15" rest + 25 all-out sprint + 25 easy)
**30" rest in between reps
1 x 300 head lead dolphin
Main Set
4 x (5" stationary kick on wall no breath + flip turn + 15m all-out sprint + 20m easy + 15m build into wall practicing race finish)
**30" rest in between reps
Lactate Clearance
1 x 200 R1
Starts & Turns (for time)
4 × start to 15m
4 x turn to 15m
Cooldown
400 - 600 easy
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