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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