WARM UP (900 yds / 19 min)

1 x 300 on 5:00
3 x 100 kick on 2:30
25 w/ right arm extended, hips torqued flat
25 w/left arm extended, hips torqued flat
50 – 3 strokes and hold the kick for 6 counts w/ arm extended and hips torqued flat, repeat
3 x 100 drill on 2:00
50 finger tip drag
50 emphasize acceleration through the pull

MAIN SET (1800 yds / 32 min)

9 x 200 on 3:00 or 3:10 or 3:20 or 3:30
odds – free
evens – pull w/ paddles but try to beat your 200 free time
Choose an interval that will give you about :20s rest

COOL DOWN (300 yds / 7 min)

6 x 50 on 1:10
25 backstroke
25 EZ free

Total Yards: 3000

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