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WARM UP (600 yards)
- 1 x 300
- 3 x 100 kick
- Turn Review
- 3 x Tight Tucks
- 4 x Front float to tight tuck turn
- 3 x approach the wall, tight tuck turn, stop, re-position and power push off
- 5 x full turn flag to flag
- Repeat 5 x full turn flag to flag for open turns and/or backstroke
MAIN SET (2000 – 2300 yards)
- Four Rounds – Your choice of stroke, but keep the same stroke throughout the round
- 4 x 50 – 25 drill + 25 swim
- 4 x 25 on :30/:35/:40/:45 build to a sprint
- 2 x 50 on 3:00
- 2 x 50 on 1:00/1:10/1:15/1:20 recovery swim
- Optional Set: 1 x 300 pull
COOL DOWN (200 yards)
Total Yards: 2800 – 3100
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