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

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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