3100 Stroke Left Warm Up (500) (10:00) 300 choice, 100 kick, 100 drill on 10:00 Set (600) (12:00) 2 rounds 2 x 50 on 1:00 …#1 dolphin kick / #2 breast kick 2 x 100 IM on 2:00 …fly drill / back reset drill …2 kick breast / catchup ; finger drag Test Set (1000) (16:40) 10 x 100 IM on 1:45 …keep times consistent throughout Set (800) (12:00) 4 x 200 pull on 3:00 …focus on perfect strokes / body position …keep it aerobic / recover from the 100s Set (200) (5:20) 8 x 25 on :40 …odds ez choice stroke and not sloppy …odds no breath free or fly |