Focus: Endurance 

Warm-up (1250 yards) 

  • 1 x 400 choice 
  • Flip Turn Review Drills + Intro to open turns 
  • 50 Fly DKS (50 fly drill + 50 fly kick + 50 fly) 
  • 10 x 50 on 1:00 Swim Golf (WHITE / PINK /RED ZONE) 
  • 2 x 100 IM kick :20s rest

Main Set (1750 yards) 

  • 7 x 100 on 1:35/1:50 (PINK ZONE)
  • 1 x 100 Choice EZ 
  • Mini Fly Set – 6 x 25 on :30 (RED ZONE) 
  • 1 x 100 EZ kick 
  • 3 x 200 on 3:10/3:40 (WHITE ZONE) 
  • 1 x 100 EZ pull 

Cool Down (300 yards) 

  • 6 x 50 choice on 1:10 

Total Yards: 3300 

 

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