WARM UP (1100 – 1400 yards)

  • Four Rounds of (3-4 x 75 @ :15s rest)
    • Round 1: 25 front scull + 50 free
    • Upper arms are stationary forming a “Y”
    • Round 2: 25 finish scull + 50 free
    • Upper arms are stationary alongside your body
    • Round 3: 25 L arm + 25 R arm + 25 catch-up w/board
    • Non-stroking arm is holding a kick board, work on entry in front of shoulder
    • Round 4: Build by 25
  • 8 x 25 power push offs on :30/:40/:45/:50
    • Work on underwater speed for 12.5 yards

MAIN SET (1450 – 1950 yards)

  • 10 x 100 on 1:35/1:50/2:00/2:15/2:45
  • 1 x 100 EZ
  • 4 x Kickboard Tug-of-war
    • Pick a partner and Swim in the middle of the pool w/ a kick board
    • Face each other and try to kick the other person to the end of the lane
    • Challenge someone new or re-challenge three more times
  • 8 x 25 choice stroke build to race finish on :40/:45/:50/1:00
  • 1 x 200 IM kick
  • Bonus: 4 x 100 on 1:30/1:45/1:55/2:10/2:40

COOL DOWN (300 yards)

  • 1 x 100 choice on your back
  • 1 x 100 choice EZ pull
  • 1 x 100 EZ free

Total Yards: 2850 – 3650

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