3000 yards/meters
300 free
150 kick
200 closed fist and pullbuoy
50 OK
50 Index
50 Pinky
150 free, feel the catch
2 X 200, RI=20’
100 moderate, rest 20’’
2 X 300 RI=30’’
100 moderate, rest 20’’
2 X 300 RI=30’’
100 moderate
150 backstroke
2550 yards/meters
250 free
100 kick
200 closed fist and pullbuoy
50 OK
50 Index
50 Pinky
2 X 200, RI=20’
100 moderate, rest 20’’
2 X 200 RI=25’’
100 moderate, rest 25’’
2 X 300 RI=30’’
100 moderate
150 backstroke
