Warm Up:
500 Choice
4 x 5 x 50 RIMO, KDDDS
1600 IM Drill:
400 Free, Far Wall: Underwater Flip-Turns, Close Wall: Fast in the Flags
400 Breaststroke
-25 Underwater, Upside-Down
-50 Stroke Count (counting by 25)
-25 Sprint
400 Back, by 25:
-double-arm traveling scull
-double-arm
-switching L
-cork-screw
400 Fly, by 25:
-slow-arm, flutter kick
-fast-arm, flutter kick
-stone-skipper
-4 kick per pull
Warm Down:
200 choice
Total:
3150 yards
