Finish Fast

WARM-UP (1300 yds)

• 1 x 400 choice
• Finish Drills
  4 x 25 Finish scull w/ butterfly kick (time stroke finish w/ kick finish)
  4 x 25 One arm free, opposite arm extended, quick push finish
  1 x 100 freestyle w/ quick push finish
• 12 x 50 choice on 1:10 – 25 kick + 25 drill or swim

MAIN SET (1600 yds)

Two Rounds – See if you can swim faster on the second round

• 1 x 50 choice stroke on 1:00
• 1 x 50 free on 1:00
• 1 x 100 IM kick on 3:00 no board
• 1 x 100 IM on 2:20
• 1 x 100 free on 2:00
• 1 x 200 IM on 4:00/4:30
• 1 x 200 Free on 3:30
• 1 x 2:00 break

Cool Down (200 yards)

• 4 x 50 choice on 1:10

Total Yards: 3100