WARM UP (1300 yards)

  • 1 x 150 free
  • 1 x 50 scull w/ hands lower than elbows!
  • 1 x 300 pull w/ paddles
  • 1 x 50 scull w/ hands lower than elbows!
  • 6 x 50 kick on 1:30
  • 1 x 50 scull w/ hands lower than elbows!
  • 4 x (4 x 25 IM order)
    • Leave when the last person touches
    • Round 1: Kick
    • Round 2: Drill
    • Round 3: Stroke
    • Round 4: First half fast – power push off, underwater speed, breakout, then EZ

MAIN SET (2050 yards)

  • Broken Mile – :15s rest after each distance
    • 1 x 275
    • 1 x 250
    • 1 x 225
    • 1 x 25
  • Sprint Set – Choice
    • 4 x (50 sprint + 50EZ active recovery on 3:00)

COOL DOWN (200 yards)

  • 1 x 200 choice
  • Open water turns in warm pool

Total Yards: 3500

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