WARM UP (800 yds / 15 min)

1 x 500
Concentrate on hand entry
Fingers pointing forward
Elbow above wrist
Wrist above fingers
One straight line, no flexing the wrist
6 x 50 on 1:10
25 Tarzan drill
25 swim

MAIN SET (1950 yds / 43 min)

Three Rounds:
1 x 100 kick on 2:20
3 x 100 pull on 1:45
50 moderate
50 faster

1 x 100 recovery on 2:00

Three Rounds
3 x 50 on 1:15
#1: Moderate
#2: Strong
#3: Sprint

COOL DOWN (200 EZ)

Total Yards: 2950

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