WARM UP (900-1200 yards)

  • Vertical Kick – 6 x 1:00 on + :15s off
  • 1 x 300/400
  • 2-4 x 100 pull :15s rest
    • 25 left arm only + 25 right arm only + 50 both arms
  • 8 x 50 swim golf on 1:00/1:10/1:20/1:30

MAIN SET (2100 – 2500 yards)

  • 6 x 300 on 4:20/5:10/5:20/6:00
    • Broken at the 100 for :10s
    • Check your time and double it
    • This is your goal time for the remaining 200
  • 4 x 75 kick on 1:50/2:10/2:20/2:30
  • Bonus – need at least 2 people per lane
    • 1 x 400 IM broken by 25s
    • spread out by 10s
    • first person goes when the last person touches

COOL DOWN (200 yards)

  • 1 x 50 breast
  • 1 x 50 free
  • 1 x 50 back
  • 1 x 50 free

Total Yards: 3200 – 3900

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