WARM UP (1000 yds / 18 min)

5 x 200
#1 easy on 3:30
#2 kick on side(45 degrees) – alternate sides by 50s
#3 pull on 3:15
#4 one arm free – alternate sides by 50s
#5 build by 50s

MAIN SET (1800 yds / 38 min)

4 x 100 on 1:40
push off the walls with power + powerful kick
8 x 50 on 1:15
Add 5-8 press-outs on the wall after each 50
2 x 200 on 3:10
strong 6-beat kick
1 x 400 pull on 6:30
accelerate through the pull
8 x 25 on :30
incorporate all – powerful push-off, 6-beat kick and accelerating through the pull

COOL DOWN

200 EZ

Total Yards: 3000

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