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WARM UP (1100 yards)
- Vertical Kick – 6 minutes (:45s kick + :15s rest)
- Two Rounds – Fly Warm Up w/ fins
- 1 x 75 kick on side
- 1 x 75 l. arm + r. arm + both arms drill
- 1 x 100 – 3 strokes off each wall = fly, then free
- 8 x 50 swim golf on 1:00/1:10/1:20
- 1 x 200 backstroke
MAIN SET (2100 yards)
- 8 x 100 free on 1:35/1:50/2:00/2:15
- 1 x 100 easy choice
- 8 x 50 :15s rest
- odds – stroke
- evens – free recovery
- 8 x 50 :15s rest
- 4 x 100 free on 1:30/1:45/1:55/2:10
COOL DOWN (300 yards)
- 1 x 100 double arm back stroke
- 1 x 100 backstroke
- 1 x 100 easy free pull
Total Yards: 3500
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