Ten Times:
Lanes 1-5: 25 kick, 100 swim 10 RI
OR
Lanes 6-9: 25 kick, 50 swim 2:00
Lanes 1-5 = 1000 pull
Lanes 6-9 = 600 pull
bilateral breathing
Lanes 1-5 = 8 x 75 1:45
Lanes 6-9 = 4 x 75 2:00
25 long SLOW strokes
25 short FAST strokes
25 Long and FAST strokes
1 x 400 pull
4 x 50 25 fast, 25 easy
Total Lane 1-5 = 3250 yards + Warm Up
Total Lane 6-9 = 2050-2250 yards + Warm Up
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