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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)
Total Yards: 2900 – 3300
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