WARM UP (1600 yds/ 32 min)

6 x (4 x 50 on :55)

  • Round 1: Concentrate on your entry – high elbow fingertips pointing forward
  • Round 2: Concentrate on your catch – elbows pointed up and out – no bend in wrist
  • Round 3: Concentrate on your pull – use your upper arm to pull lower arm toward midline
  • Round 4: Concentrate on getting your hips loaded for the pull
  • Round 5: Concentrate on accelerating through your pull
  • Round 6: Concentrate on your finish – palm facing back

4 x 100 kick on 2:15

MAIN SET (1200 yds / 19 min)

6 x 200 on 3:10 – Four butterfly kicks off of each wall to build core strength
Bonus Set
4 x 150 on 2:25
(first 50 is fly, then 100 free)

COOL DOWN (200 EZ)

Total Yards: 3000 or 3600

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