WARM UP (600-900 yards)

  • 1 x 200 swim
  • 1 x 100/200 6 – 3 – 6 drill w/fins if you got ’em
  • 1 x 100/200 pull w/ bilateral breathing
  • 1 x 100/200 free kick – every other 25 = tombstone
  • 1 x 100 one arm drill, opposite arm at side

MAIN SET (800-1200 yards)

  • Two to Three Rounds
  • 4 x 50 on 1:00/1:10/1:15/1:45
  • Goal: Set and hold a pace for a 200
  • 1 x 200
  • 1:00 rest

BONUS STROKE SET (600 yards)

  • 4 x 100 breast stroke separation drill
  • Goal: Start saying “apple, peaches , pumpkin pie”
    after your pull before your kick, the next 25 say
    “apple, peaches” before your kick, the next 25 say
    “apple” before your kick, the last 25 start your kick
    as soon as you finish your arm extension

  • 8 x 25 on :45
  • Start each 25 with a pull out

COOL DOWN (300 yards)

  • 6 x 50 on 1:15 choice
    • Total Yards: 1700 – 3000

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