WARM UP (1000 YDS)

1 x 100/200 choice
8 x 100 drill 50/swim 50
Drills will be chosen by the drill dice

MAIN SET (1550 – 1850 YDS)

Freestyle Set
1 x 75 on 1:20/1:30/1:45 – goal = :10s rest
1 x 75 EZ on 1:40/1:50/2:00
2 x 75 on same interval as 1 X 75
1 x 75 EZ same interval as 1 x 75 EZ
3 x 75 on same interval as 1 X 75
1 x 75 EZ same interval as 1 x 75 EZ
4 x 75 on same interval as 1 X 75
1 x 75 EZ same interval as 1 x 75 EZ
Backstroke Set
2 x 25 Power push-off with 3 underwater dolphin kicks
2 x 50 – 25 left arm + 25 right arm
2 x 75 – 6 – 3 – 6 (6 kicks with l. arm extended + 3 strokes + 6 kicks with r.arm extended + 3 strokes + …)
Either 2 x 100 backstroke with 6 beat kick
OR 2 x 100 back stroke kick + 2 x 150 backstroke with 6 beat kick

COOL DOWN (200 YDS)

4 x 50 on 1:10/1:15/1:30
choice

Total Yards: 2750-3050

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