WARM UP (1200 yards)

    • 1 x 300 swim
    • 1 x 200 IM kick
    • 1 x 100 pull
    • 12 x 50 drill/swim :10s rest
      • Drills – three of each
      • 6/3/6 + weak arm only + fists + bilateral breathing

MAIN SET (1500 – 1900 yards)

      • 1 x 100 for time off the blocks
      • Decathlon Challenge
        • 1 x 25 underwater swim from blocks + 25 easy
        • 1 x 50 kick/push a body lying on it’s back holding feet – WATCH YOUR HEAD!
        • 1 x 100 CRAZY STROKE IM
          • 25 fly pull with breast kick
          • 25 back pull with fly kick
          • 25 breast pull with free kick
          • 25 free pull with fly kick
        • 1 x 100 Paul Bunyan swim – lead person pulls, lag person holds onto lead’s feet and kicks
        • 1 x 1000 non-stop
      • Bonus: 200 backstroke + 200 breaststroke

COOL DOWN (200 yards)

      • 200 EZ choice

Total Yards: 2900 – 3300

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