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