WARM UP (1600 yds / time: 27 min)

200 Free
2 x 100 one-arm w/board drill :15s rest
4 x 100 kick on 2:20
8 x 100 pull on 1:45
first 50 breathe every 3rd or 4th
second 50 breath every 5th or 6th

MAIN SET (1200 yds / time: 32 min)

Two Rounds:

8 x 75 on 1:30
Odds: 25 Tarzan drill fast/ 50 recovery easy
Evens: 25 fast / 50 recovery easy
4 x :30s vertical kick – rest :30s

Bonus Set

4 x (3 x 50 on 1:10)
#1: 25 underwater / 25 EZ

#2: 50 fly
#3: one arm drill w/o board

COOL DOWN (200 EZ)

Total Yards: 3000 or 3600

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