WARM UP (800 yards)

  • 1 x 100 free
  • 4 x 50 pull – breathe every 3rd stroke
  • 6 x 50 kick – odds backstroke – evens free
  • 2 x 50 breaststroke pull
  • 1 x 100 fingertip drag drill

MAIN SET (900 yards)

  • 1 x 100 on 2:40
  • 1 x 100 on 3:00
  • 2 x 100 on 2:40
  • 1 x 100 on 3:00
  • 3 x 100 on 2:40
  • 1 x 100 on 3:00

COOL DOWN (200 yards)

  • 1 x 100 kick
  • 1 x 50 pull
  • 1 x 50 free

Total Yards: 1900

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