WARM UP (800 yds / 18 min)

1 x 250 on 4:00
2 x 100 stroke kick on 2:30
7 x 50 on 1:10
25 stroke drill + 25 stroke

MAIN SET (2100 yds / 36 min)

Build a stroke – your choice
2 x (4 x 100 on 2:00)
#1: 25 stroke + 75 free
#2: 50 stroke + 50 free
#3: 75 stroke + 25 free
#4: 100 stroke
100 EZ
4 x 100 pull on 1:45
Set a strong catch before you pull by torquing your body
8 x 100 free on 1:40
Keep a 6-beat kick throughout

COOL DOWN (400 yds / 10 min)

4 x 50 kick on 1:20
2 x 100 EZ on 1:50

Total Yards: 3300

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