WARM UP (1000 – 1700 yards)
- 4 x 100/200 SKDS
- 6 x 100 pull
- Odds – breathe every 3rd stroke
- Evens – breathe every 5th stroke
- 4 x broken turn – choice stroke
- 4 x turn – choice stroke
- Bonus – stroke warm up
- Two Rounds 3 x 50 :10s rest
- #1: 25 stroke kick + 25 stroke
- #2: 25 stroke drill + 25 stroke
- #3: 50 stroke
- Two Rounds 3 x 50 :10s rest
MAIN SET (1400 yards)
- 8 x 75 on 1:45/2:00/2:15/3:30
- Odds – 25 Tarzan drill fast + 50 moderate fee
- Evens – 25 fast free + 50 EZ
- Vertical Kick 6 x :45s kick w/:15s rest
- Challenge: Hands up for last :15s of each repeat
- 5 x 125 on 2:00/2:25/2:30/2:50/3:10
- #1: 25 fast + 100 moderate
- #2: 50 fast + 75 moderate
- #3: 75 fast + 25 moderate
- #4: 100 fast + 25 moderate
- #5: 125 fast
COOL DOWN (300 yards)
- 1 x 100 EZ
- 1 x 100 feet first scull on your back
- 2 x 50 on 1:15/1:30 choice
Total Yards: 2700 – 3400
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