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
    • odds kick
    • evens pull
  • 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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