WARM UP (900 yds / time: 20 min)
- 300 swim
- 3 x 100 on 2:00 – 50 drill + 50 swim
- one arm w/ opposite arm at side
- breathe on opposite side of stroking arm
- 6 x 50 kick on 1:20
- sprint the last 12.5 yards
MAIN SET (2000 yds / time: 40 min)
Three rounds
- 10 x 50 pull on 1:00
- Round 1: Descend #1-5 and #6-10
- Round 2: Pick a strong pace and hold it
- Round 3: easy down / fast back
- 10 press outs on the wall in between each round on 1:00
After the pull set: 1 x 500 for time
Bonus Set
8 x 50 kick fast (90%) on 1:45
COOL DOWN (200 EZ)
Total Yards: 3100 or 3500
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