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
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