WARM UP (800 – 1100 yards)

  • 1 x 200/300 swim
  • Two Rounds – Fly Warm-up
    • 1 x 50 fly kick on back
    • 1 x 50 fly scull and kick drill – head down
    • 1 x 50 – left arm only
    • 1 x 50 – right arm only
    • 1 x 100 – three strokes off each wall fly, then free
  • 1 x 200 pull

MAIN SET (1800 yards)

  • 3 x 200 on 3:10/3:25/4:00/4:30/5:30
  • 3 x 50 stroke :15s rest
  • 3 x 150 on 2:20/2:40/3:00/3:20/4:00
  • 3 x 50 kick :15s rest
  • 3 x 100 on 1:35/1:50/2:00/2:15/2:45
  • 3 x 50 – 25 stroke + 25 free :15s rest

COOL DOWN (300 yards)

  • 1 x 50 double arm back w/ breast kick
  • 1 x 75 backstroke
  • 1 x 75 free
  • 1 x 100 kick

Total Yards: 2900-3200

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