this work out is focused on helping us train our body to finish our races, primarily 100 stroke events.

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600 w/u

6 x 50 fly/back down, breast/free back

5 x 100 stroke - 50 drill, 50 100 pace

50 ez

500 pull decend to fast

50 ez

4 x 100 Kick 25 fast, 25 ez, 25 dolphin on back

200-150-100-75-50-25 stroke

4 x 25 w/fins breakout

 500 WU

500 pull, breath every 3, 5 by 50

4x225 {150 free, 75 stroke --> last 25 sprint}

12x25 #1 drill, #2 sprint, #3 no breath, #4 sprint

5x100 pull on 1:30

8x50 kick, 4 on 1:00, 4 on 1:15 worst stroke