WARM UP (900 yards)

  • 1 x 200 swim
  • Two Rounds of 4 x 50 (25 catch drill + 25 swim) :10s rest
    1. Forward scull w/ pull buoy and head down
    2. Doggy Paddle w/ head up
    3. Doggie Paddle w/ head down
    4. Tarzan
  • 6 x 50 kick w/ board on 1:20/1:30/1:45/2:30

MAIN SET (2000 yards

  • Distance Ladder w/ :10s rest for each multiple of 100
    1. 1 x 100
    2. 1 x 200
    3. 1 x 300
    4. 1 x 400
    5. 1 x 300
    6. 1 x 200
    7. 1 x 100
  • Two Turn 50s – odds are breaststroke
  • 8 x 50 on 1:10/1:20/1:30/1:50

COOL DOWN (200 yards)

  • 1 x 100 backstroke
  • 2 x 50 choice on 1:10/1:20/1:45

Total Yards: 3100

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