WARM UP (1100 – 1350 yards)

  • Shrinking Interval 50s All Together(500 – 750 yards)
    • Starting on 1:45, the next 50 is on 1:35, …
    • Your choice of stroke
    • When the interval is too tight, switch to 25s
  • 6 x 50 choice kick :10s rest
    • 25 tombstone kickboard style + 25 flat kickboard
  • 3 x 100 pull :15s rest

MAIN SET (1600 – 2100 yards)

  • Swimming Decathlon – move from one event to the next with minimal rest
    • #1: Distance Event: 1 x 500 or 800 free
    • #2: Abs Strength Event: 1 x 200 fly kick on your back, arms in streamline – NO BOARD!
    • #3: Diving Event: 4 x dive from blocks with fast underwater and breakout, easy to the wall
    • #4: Tricep Strength Event: 10 x press-outs
    • #5: Middle Distance Event: 1 x 200 choice stroke
    • #6: Kicking Event: 3:00 non-stop vertical kicking
    • #7: Underwater Event: 1 x 15/20/25 underwater swim
    • #8: Pulling Event: 1 x 200 IM pull
    • #9: Sprinting Event: 1 x 100 free from blocks
    • #10: Turn Event: 2 x fast turns from flag to flag – one turn is freestyle or backstroke the other fly or breast
  • 1 x 100 EZ
  • Relay – 2 Teams, each person swims two 25s – one free and one stroke

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:15/1:20

Total Yards: 2900 – 3650

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