WARM UP (800 – 1000 yards)

1 x 200/300 free
1 x 200/300 pull
Breaststroke Drill Set – One Round
1 x 100 kick on back
Goal: Keep knees below water surface

1 x 100 breast pull
Goal: Keep elbows high
1 x 100 kick on stomach arms at sides
Goal: Touch feet to hands at start of kick
1 x 100 all 4s
Start with 4 pulls, legs are passive
Next add 4 kicks, arms are extended
Now add 4 full strokes – pull + kick + glide

MAIN SET (1750 yards)

Four Rounds – 3 x 75 :10s rest w/ 1:00 rest in between rounds
All rounds will add a 25 of special drill each repeat
Round #1: Stroke Set
Round #2: Fast kick set
Round #3: 6 – 3 – 6 set
Round #4: Fast free set
Pull Set
1 x 100 breast pull
1 x 150 backstroke pull
1 x 200 freestyle pull
Distance w/ extended body roll Set
1 x 400 for time

COOL DOWN (250 yards)

1 x 100 double arm back – keep knees in water
1 x 100 free EZ
1 x 50 choice

Total Yards: 2800-3000

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