WARM-UP (1000yds/18 min)

400 swim
2 x 100 kick on 2:20
10 x 25 pull on :30
Odds: Moderate
Evens: Build
150 non-free

MAIN SET (1950 yds/38 min

4 x (3 x 50) on 1:00 – Count your strokes
#1 Easy
#2 Moderate
#3 Fast
Are you able to increase your speed without shortening your strokes?
Three Rounds
2 x 25 Tarzan drill on :40
2 x 50 Finish stroke with armpit squeeze on 1:00
100 choice kick on 2:30
4 x 150 pull on 2:45
75 moderate
75 build

COOL DOWN (150 EZ)

Total Yards: 3100

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