WARM UP (1100 yards)

  • 4 x 150 – 100 swim + 50 streamline kick on your back
  • 2 x (4 x 50 kickboard drill :20s rest)
    1. 50 right arm stroke w/ left hand on kickboard palm down
    2. 50 left arm stroke w/ right hand on kick board palm down
    3. 25 right arm kickboard drill + 25 left arm kickboard drill
    4. 50 free w/ high elbow catch
  • 4 x 25 kick on :40/:45/:50/1:00

MAIN SET (1900 – 2300 yards)

  • 10 x 100 on 1:35/1:50/2:00/2:15
  • 1 x 100 EZ
  • Kick Set 4 x 100 :15s rest
    1. Kick on back with arms streamline – boil water don’t make a big splash
    2. Fly kick on back with arms streamline
    3. On side with one arm extended – change arms every 25 yards
    4. (Six kicks on left side + stroke + six kicks on right side) + repeat
  • 4 x 100 backstroke pull w/ bouy :15s rest
  • Bonus: 4 x 100 free on 1:30/1:45/1;55/2:10

COOL DOWN (300 yards)

  • 1 x 100 left arm only w/ right arm extended and stationary
  • 1 x 100 right arm only w/ left arm extended and stationary
  • 1 x 100 free

Total Yards: 3300 – 3700

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