Goal: 1st meet as a Bearcat - USMS member at Rutgers University in December.

Warm up:

• 400 freestyle
• 4 x (3 x 50) front & side kicks w/ fins
• 4 x (3 x 50) pull buoy w/ 3, 5, and 7 strokes per breath

Drills:

• 2 x (50, 100, 200) hand paddles w/ fins

Main sets:

With fins:

• 5 x 50 sprints
• 4 x 100 at 85 % pace w/ 30 seconds of treading

Without fins:

• 4 x 50 sprints
• 2 x 100 at 85 % pace
•  2 x 200 at 80% pace

Total distance (in meters): 3750