Warmup En1

1 x

1 x 200 Ch 3:00

3 x [1 Rd each stroke no Free]

4 x 100 Free 1:30

4 x 75 K/D/S IMO 1:30

4 x 50 D 1-4 IMO by Rd :55

4 x 25 Dirty :40

Initial Speed Sp3

2 x

8 x 25 Odd swamp even Regular or Dive [no paddles on dives] :40

3 x 50 Turn :60

4 x 25 Finish :40

Aerobic Free En2

1 x

2 x 250 Build / Fast 3:20 3:40 4:00

4 x 75 D 1-4 :55 :60 :60

:20 rest

2 x 250 Build / Fast 3:15 3:35 3:55

6 x 50 Odd P2 even Smooth :40 :45 :45

:20 rest

2 x 250 Build / Fast 3:10 3:30 3:50

8 x 25 3/1 :20 :25 :25

:20 rest

1 x 250 Fast