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
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