WARM UP ( 950 yds / 24 min)

5 x 100 on 1:50
Odds – 75 free + 25 streamline kick on back
Evens = 75 free + 25 doggie paddle
3 x (3 x 50) kick on 1:30
#1: kick w/ board
#3: kick w/ left arm extended and body at 45 degree angle
#2: kick w/ right arm extended and body at 135 degree angle

MAIN SET (1600 yds / 27 min)

2 x (5 x 100) on 1:50 – Try to drop 5s each 100
#1: 50 left arm drill / 50 right arm drill
#2: easy
#3: moderate
#4: strong
#5: fast
4 Rounds
2 x 25 on :30 with good underwater power push off
1 x 100 pull on 1:40

COOL DOWN (150 EZ)

Total Yards: 3100

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