1 x 500 Choice

   

8 x 50 Drill

1 – 4 Free single arm (arm not using out front)

5 – 8 Free single arm (arm not using by your side)

Swim 3 x 100 Free perfect stroke

   

1 x 300 Free (count Strokes per 50)

1 x 200 Free (maintain stroke count per 50)

1 x 100 Free (maintain stroke count per 50)

With Agility Paddles:

1 x 300 Free (maintain stroke count per 50)

1 x 200 Free (maintain stroke count per 50)

1 x 100 Free (maintain stroke count per 50)

With Z2 Zoomers and Agility Paddles

1 x 300 Free (maintain stroke count per 50)

1 x 200 Free (maintain stroke count per 50)

1 x 100 Free (maintain stroke count per 50)

   

12 x 50 Kick

1 – 8: choice kick holding consistent pace

9 – 12: 1 x 25 FAST choice kick, 1 x 25 Easy Kick