WARM UP (800 – 1200 yards)

  • 1 x 200/300/400 swim
  • Three Rounds
    • 1 x 50 fly kick w/board
    • 1 x 100 free pull
    • 1 x 50 fly kick on back – no board
    • 1 x 100 free pull w/ paddles – OPTIONAL

MAIN SET (1100 – 1900 yards)

  • 6 x 100 free on 1:50/2:00/2:15/3:15
  • 1 x 100 EZ
  • 6 x 50 :15s rest – 25 stroke drill + 25 stroke
  • 4 x 75 :15s rest – 25 back + 25 breast + 25 free
  • 4 x 25 one breath sprints on 1:00
  • 1 x 100 EZ
  • 4 x 100 free on 1:45/1:55/2:10/3:15

COOL DOWN (200 yards)

  • 4 x 50 on 1:10/1:20/1:45

Total Yards: 2100 to 3300

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