Warm Up:
1 X 200 Free
1 X 150 (75 Free, 25 Back)
1 X 100 (75 Free, 25 Back)
1 X 50 Back
8 X 25 Kick with Fins
(1-2 Streamline kick on back, 3-4: Zombie Kick*
5-8: Zombie Kick*, with 8lbs Medicine Ball in hands)
8 X 50 Free with Fins and Swimmer’s Snorkel
(Descend 1-4, 5-8)
8 X 25 Breaststroke
Working on Pullout Distance and Technique – 1/2 underwater
12 X 100 Free, Pull with Agility Paddles
1-6 Negative Split
7-12 Short Rest
8 X 25 choice with Fins
(2 with Parachute – Swim Strong, 2 without Parachute – Perfect Technique)
4 X 25 Choice with Fins, Best Average
Try to hold 98-100% speed
200 WD
*Zombie Kick = Kicking on Back with arms in air perpendicular to water