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WARM UP (1200 yards)
- 2 x 100 on 1:45/2:00/2:10/2:20/2:30
- 2 x 150 on 2:35/3:00/3:15/3:30/3:45
- 2 x 100 on 1:35/1:50/2:00/2:10/2:20
- Kick Set Ladder- Altenate odds=fast, evens=easy
- 2 x 25
- 2 x 50
- 2 x 75
- 2 x 100
MAIN SET (1800 yards)
- 4 x 50 :15s rest – 25 stroke drill + 25 free
- 4 x 50 :15s rest – stroke kick
- 4 x 50 :15s rest – 25 stroke + 25 free
- Two Rounds
- 4 x 50 free descend on :50/:55/1:00/1:05/1:10
- 1 x 100 – hold fastest 50 pace
- 3 x 200 negative split pull on 3:00/3:30/4:00/4:30/?
COOL DOWN
- 6 x 50
- odds – easy kick
- evens – choice stroke
Total Yards:3300
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