Warmup
1 x 400 choice
4 x 75 (25 sculling/25 drill/25 swim) @20" rest
4 x 50 spiking 4/8 @60"
Preset
8 x (25 sprint kick + 50 rooster tail + 10" rest + 20" stationary kick on wall + 25 sprint swim)
**60" rest in between rep
Lactate Clearance
1 x 200 R1
Main Set (from midpool)
6 × (50 stroke R2 + 12 1/2 easy + 15" rest + 50 sprint free or stroke + 50 easy)
**30" rest in between rep
Cooldown
1 x 400 easy
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