SCY Warm up 8 x 75 1:20 8 x 50 1:05 stroke 8 x 25 :30 strong Kick set 2x 1 x 25 :45 easy 1 x 50 1:15 build 1 x 75 1:45 strong 1:00 vertical kick Stroke set 6x 2 x 25 :40 perfect stroke 2 x 25 :40 strong [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst] Freestyle/pull set 1 x 50 :45 mod 1 x 100 1:30 last 25 strong 1 x 150 2:15 last 50 strong 1 x 200 3:00 neg split 1 x 250 3:45 long & strong 1 x 250 3:20 long & strong 1 x 200 2:40 neg split 1 x 150 2:00 last 50 strong 1 x 100 1:20 last 25 strong 1 x 50 :40 strong Sprint set 3x 1 x 50 1:00 25easy/25fast 1 x 50 1:00 25fast/25easy 1 x 50 1:15 fast [RD1 best stroke no free, RD2 free, RD3 choice] Warm down 4 x 50 1:00 Total: 4250