400 Warm Up

            12 x 25s Free - K/S

                        Odd: Free         Even:  Choice.

Group A -----------------------------------------

            8 x 150 s –

                        50 Drill – 75 build up – 25 EZ

                                    Drill = High Elbow (Emphasize Distance Per Stroke (DPS))

            4 x 200s – Free

                        @ 3:00 min

            5 x 100s pull

                        Transition – by 25, Breath Control to Normal Breathing, That is:

                                    100 breath control (BC)

                                    75 BC – 25 normal (N)

                                    50 BC – 50 N

                                    25 BC – 75 N

                                    100 N

Group B --------------------------------------------

            (50 and 100 free) x 8

                        50 = drill/swim

                        100 = swim (Build up to good 75)

8 x 75s – 25 no breath (kick underwater) – 50 ez   @ 2:15 interval.

150 CD