Mantra: Be the constant, not the variable

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Bands

Warmup

400 [75 free/25 back] 8:00

8x50 kick with board, 3 underwater dolphin kicks on each wall 1:20

3x100 pull 2:00

Pre-Set- 2x through

4x25 underwater pullouts 1:00

30 seconds rest

2x25 underwater streamline with fins 0:40

4x25 build to fast 0:40

Main Set

8x125 [odds 75 free build/50 stroke fast. Evens 100 free fast/25 stroke fast] 3:00

Main Set 2

2x200 moderate [odds free, evens choice]

Cooldown

3x50 drill choice

100 swim, perfect technique

50 kick

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