WARM UP (1400 yards)

  • 200 SKPS
  • 12 x 50
    • odds alternate between doggy paddle and Tarzan
    • evens free

MAIN SET (1600 – 2000 yards)

  • 6 x 100 on 1:30/1:45/1:55/2:15/2:25
  • 100 EZ
  • Three Rounds – Strength Set
    • 1 x 50 build to race finish – on side, arm extended, head down
    • 8 x press outs on pool gutter
    • 1 x 50 breaststroke pull
    • 1 x 100 free – 3 fly strokes off each wall
    • 1 x 100 backstroke
  • Bonus Set: 4 x 100IM :15s rest

COOL DOWN (250 yards)

  • 1 x 100 kick
  • 2 x 50 pull on 1:00/1:10/1:20
  • 1 x 50 EZ

Total Yards: 3250 – 3650

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