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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