WARM UP (950 YDS)

1 x 200
2 x 100 drill
#1: Fingertip drag with high elbow recovery
#2: Fist
6 x 50 kick on 1:20/1:30
Turn Drills
4 x tight tuck
4 x front flip from float
1 x 50 – 3 strokes + no wall turn
1 x 200

MAIN SET

1 x 20 or 30 minute continuous swim
Backstroke set – 2 turn 50s
10 x 50 on 1:15/1:30
Start and end in middle of the pool

COOL DOWN (300 YDS)

1 x 100 on 2:00
4 x 50EZ on 1:00/1:15

Total Yards: 1750 + timed swim

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