Warm-Up (800 yds)

  • 1 x 200 back 
  • 6 x 50 on 1:10 – First 25 is doggie paddle Second 25 is free 
  • 6 x 50 on 1:20 – First 25 is one arm paddle w/ board Second 25 is kick

Pre-Set (300 yards)

  • 3 X 100 pull on 1:45 – work on pulling shoulder blades down before catch

Main Set (1650 yards)

  • Broken mile swim starting with 275, then 250, then 225, … 25
    First person starts after last person touches
    You may swim some repeats stroke

Cool Down (200 yards)

  • 4 x 50 choice kick on 1:40 

Total: 2950 

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