3 F's (Form, Firm, Fast)

3 F's (Form, Firm, Fast)
Warm Up:
300 yard – freestyle
300 yard – 6 x 50 yards (hard w/30 sec rest).
Odds are under 25 (ie, shooter – no breath for as far as you can go while dolphin kicking) and over 25 (swim your choice of stroke.)
Evens are the reverse – over 25 followed by under 25.
Main Set:
900 yards – 9 x 100 yard freestyle in groups of 3.
The first 3 are “form”, the next 3 are “firm” and the final 3 are “fast.”
Cool Down:
300 yards – put on pull buoy
3,5,7 breathing pattern by 100’s.
200 yards free
Total Distance: 2000m

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