WARM UP (1200 yards)

  • 1 x 400 swim
  • 4 x 75 – 25 L kick + 25 R kick + 25 both kick
  • Fly warm-up/review – use fins if you’ve got them
    • 2 x 25 – chest press (face bottom of pool, arms at sides,no kick)
    • 2 x 25 – pinky chest press (same as above, but arms are in an extended “Y” diagonal to the head with pinkies pointing up and above water level)
    • 2 x 25 – superman dolphin kick (start in front float with arms extended, then add a chest press. Hips should go up. Breathe as needed.
    • 1 x 50 – Mary T drill – same as above, but slide hips forward while pulling arms backward. When your arms pass underneath you, jut your chin forward to breathe. Recover arms underwater.
    • 2 x 25 fly
  • 1 x 250 pull with a toy – paddles, wrist straighter, bags, or whatever is available

MAIN SET (1800 – 2400 yards)

  • 4 x 100 freestyle w/ 3 fly kicks off of each wall on 1:30/1:45/1:55/2:10/2:30
  • Four Rounds Choice – keep the same stroke throughout the round
    • 1 x 100 :30s rest – each 25 faster than the last
    • 1 x 75 :15s rest – 25 drill + 25 swim + 25 drill
    • 1 x 25 fast
    • 1:00 rest before the next round
  • 2 x 200 pull – breathe every 3rd stroke on 2:50/3:20/3:35/4:10/5:20
  • 4 x 50 sprint kick on 1:45/2:00/2:15/2:30/2:45
  • Bonus
    • 1 x 100 EZ
    • 2 x 150 pull – breathe every 5th stroke
    • 1 x 200 fast

COOL DOWN (300 yards)

  • 6 x 50 EZ on 1:10/1:15/1:30/1:45

Total Yards: 3300 – 3900

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