WARM UP (1000 yards)

  • 6 x 1:00 vertical kick w/ 15s rest
  • 4 x 100 – 50 drill + 50 free
    • #1: Fist
    • #1: Fingertip drag
    • #1: Spear fish w/ straight forearm
    • #1: Catch-up
  • 2 x 100 on 1:45/2:00/2:10/2:25/2:50
  • 2 x 100 on 1:40/1:55/2:05/2:20/2:45
  • 2 x 100 on 1:35/1:50/2:00/2:15/2:40

MAIN SET (1450 – 2000 yards)

  • Distance Ladder :15s rest per 100 yards
    • Option #1(1400 yards): 200 + 300 + 400 + 500
    • Option #2(1000 yards): 100 + 200 + 300 + 400
    • Option #3(750 yards): 50 + 100 + 150 + 200 + 250
  • 2 x 100 backstroke kick w/ backstroke turns and 3 underwater fly kicks off the wall
  • 8 x 50 swim golf – backstroke

COOL DOWN (300 yards)

  • 1 x 200 easy pull
  • 1 x 100 easy backstroke

Total Yards: 2750-3300

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