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Originally written for Age Group Programming on Dec 17, 2019

Warm Up

200 Free/Back

4x

25 3 Breath Max @ :30

50 [Last 25 3 Breath Max] @ :45

75 [Last 25 3 Breath Max] @ 1:00

Kick

3x

100 Kick @ 1:45

50 Kick @ :45

100 Kick @ 1:45

50 All Out Kick @ 1:45

Pre-Set

2x

4x25 Single Arm @ :30

4x25 Reverse Catch Up @ :30

2x50 DPS @ :50

100 Build @ 1:50

Main Set

2x

2x

25 Dive All Out @ :30

2x

50 Free @ :40

50 Free 200 P @ :50

75 Push All Out @ 1:30

3x50 Gear 3-Gear 1 @ :50

2x25 Speed Play @ :30

50 Smooth @ 2:00


Finish

3x100 Dive All Out @ 4:00

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

How does the algorithm work? Watch this video to learn.

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