WARM UP (1200 yards)

  • 1 x 300
  • 6 x 50 kick
  • Four Rounds – Fly Warm-up
    • Round 1: 4 x 25 – chest press (face bottom of pool, arms at sides, no kick)
    • Round 2: 4 x 25 – pinky chest press (same as before with arms in an extended “Y” with pinkies pointing up. Try to keep pinkies above water level)
    • Round 3: 4 x 25 – superman dolphin kick – Start in front float position with arms extended. Next add a chest press. Hips go up. Now kick down. Repeat.
    • Round 4: 4 x 25 – Mary T drill – Start in front float position with arms extended. Press your chest. Arms scull out to a “Y” position. Slide hips forward while pulling arms backward. As your arms pass underneath you, jut your chin forward to breathe. Recover arms underwater.
  • 1 x 200 free
  • Turn review – 4 x broken turn + 4 x full turns

MAIN SET (1600 yards)

  • 10 x 2-turn-50 choice :15s rest – fast in and out of turns
  • 1 x 200 choice pull
  • 10 x 25 on :40 power push offs + sprint breakouts, then EZ to the wall
  • 1 x 200 choice pull
  • 4 x start off the blocks
  • 10 x 25 sprints off the blocks on 1:00
  • 1 x 200 pull

COOL DOWN

  • 4 x 50 on 1:10/1:20 choice

Total Yards: 3000

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