WARM UP (900 – 1000 yards)

  • 1 x 200/300 swim
  • Two Rounds
    • 1 x 100 – 6 – 3 – 6 drill
    • 1 x 100 kick – every other 25 fast
    • 1 x 100 – broken arrow drill
    • 1 x 50 – perfect freestyle
  • 4 x broken turn – in and out of flags
  • 4 x full turn

MAIN SET (1400 – 1600 yards)

  • 7 x 100 free on 1:35/1:50/2:00/2:15/2:45
  • 1 x 100 backstroke – recovery swim
  • 8 x 25 on :40 power push offs w/ fast breakout
  • 4 x 100 free on 1:30/1:45/1:55/2:10/2:40
  • Bonus: Optional Strength Set (200 yards)
    • 3 x 10 press outs + 30s rest
    • 4 x 50 – 25 Tarzan w/ wicked kick + 25 free on 1:10

COOL DOWN (300 yards)

  • 1 x 100 backstroke
  • 4 x 50 EZ choice

Total Yards: 2600 – 2900

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