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
      • Blocks start
      • Full Sprint
    • 2 x 50 on 1:00/1:10/1:15/1:20 recovery swim
  • Optional Set: 1 x 300 pull

COOL DOWN (200 yards)

  • 1 x 200 EZ

Total Yards: 2800 – 3100

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