WARM UP (1200 yards)

  • Vertical Butterfly
    • 4 x 30s vertical fly kick + 20s rest
    • 5 x (sink to bottom with arms above head, then butterfly pull up to surface)
  • 1 x 400 swim
  • 8 x 50 free pull
    • #1 – #2 on 1:00/1:05/1:10/1:20
    • #3 – #6 on :55/1:00/1:05/1:15
    • #7 – #8 on :50/:55/1:00/120
  • 4 x 100 free kick :15s rest
    • #1: 25 fast + 74 moderate
    • #2: 50 fast + 50 moderate
    • #3: 75 fast + 25 moderate
    • #4: 100 fast

MAIN SET (1350 – 1900 yards)

  • 9 x 100 free on 1:30/1:45/1:55/2:10
  • 1 x 100 EZ
  • Fly Drills
    • 1 x 25 seahorse – head lead body undulation
    • 1 x 25 arm lead body undulation
    • 1 x 50 Snow Angel Arms pull
      • Swing arms forward, keep neck long
      • Arms act like snow angels
      • Mermaid legs
    • 2 x 25 butterfly arms w/ flutter kick
      • Keep recovery flat w/ snow angel arms
    • 1 x 50 scull w/ hip rock
      • scull out and hips rise
      • scull in and hips drop
      • head down, stop and breathe when you need to
      • Advanced: Scull in and back to complete underwater pull
  • (6 to 12) x 25 fly on :30/:40/:45/:55
  • Bonus: 2 x 200 fly kick on back :30s rest

COOL DOWN (300 yards)

  • 1 x 100 double arm back
  • 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 2850 – 3400

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