WARM UP (1200 yds / time: 30 min)

4 x 150 on 3:30
50 swim / 25 mid-scull* / 50 swim / 25 finish scull*
4 x 50 on 1:30
25 shark drill* / 25 free
4 x 100 on 2:30 – streamline kick on your back

MAIN SET (1600 yds / 31 min)

Two Rounds:

  • 4 x 100 on 1:30
  • 2 x 50 on 1:15 – 25 Tarzan / 25 free
  • 4 x 50 kick w/ board on 1:15
  • 100 EZ

Bonus Set

6 x 100 catch-up pull on 2:00

COOL DOWN (200 EZ)

Total Yards (3000 or 3600)

 

*mid-scull = elbows in line with shoulders perpendicular to your body

*finish scull = end of stroke only

*shark drill = one arm in catch position other like the dorsal fin of a shark

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