WARM UP (900-1200 yards)

  • 1 x 100/200 free
  • 1 x 50/100 kick
  • 1 x 100/200 back
  • 1 x 50/100 kick
  • 12 x 50 pull on 1:00/1:10/1:20/1:30

MAIN SET (1900 yards)

  • 4 x (3 x 50) choice on :55/1:00/1:10/1:15/1:30
    • #1 Easy
    • #2 Moderate
    • #3 Fast
  • 6 x 50 kick – last 12.5 fast on 1:15/1:30/1:40/1:45
  • 3 x 0:30 press-outs (up to 8 max)
  • 6 x 100 – 25 Tarzan/75 Free :10s rest
  • 4 x 100 IM :15s rest
    • #1 Kick
    • #2 Drill
    • #3-#4 IM

COOL DOWN (200 yards)

  • 200 EZ

Total Yards: 3300

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