WARM UP (1200 yards)

  • 1 x 300 free
  • 4 x 75 :15s rest
    • 50 free + 25 breaststroke
  • 4 x 75 pull :15s rest
    • 25 breaststroke pull + 50 freestyle pull
  • 3 x 100 breaststroke kick drills :15s rest
    • 50 kick on back, no board, make sure knees don’t come out of water
    • 50 kick on front, arms at sides, breathe + kick + dive down like a sea horse

MAIN SET (1600 – 2100 yards)

    • Two Rounds – 4 x 100 – Add a 25 breast
      • #1: 25 breast + 75 free
      • #2: 50 breast + 50 free
      • #3: 75 breast + 25 free
      • #4: 100 breast
    • 2 x 100 freestyle kick on 2:20/2:30/2:45/3:00
    • 4 x (3 x 50 on 1:00/1:05/1:15/1:30)
      • Each round = 1 x 50 easy + 1 x 50 moderate + 1 x 50 fast
      • Each round I will ask you to count your stroke cycles
      • Please count 1 stroke cycle = 1 left arm pull + 1 right arm pull
    • Bonus Set – 500 yards
      • 5 x 100 on your interval + 20s
      • Swim each 100 – 25 Tarzan + 75 free
      • Perform 4 press-outs after each 100

COOL DOWN (300 yards)

      • 2 x 100 choice – ascend each 25
      • 2 x 50 easy kick

Total Yards: 3100 – 3600

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