Warm-Up (850 yds)

  • 1 x 300
  • 2 x 75 kick on 2:00
  • 8 x 50 on 1:00
    #1-2 first 12.5 is moderately fast, the last 37.5 is moderate
    #3-4: first 25 is moderately fast, the last 25 is moderate
    #5-6: first 37.5 is moderately fast, the last 12.5 is moderate
    #7-8: 50 moderately fast

Pre-Set (200 yards)

8 X 25 on :30 power push-offs w/ strong break out, then EZ to the wall

Main Set (1700 yards)

  • 4 x 100 on 1:40 – start each 100 w/ a power push off
    Add another 25 moderately fast each 100
  • 1 x 100 free pull recovery
  • 3 x 150 on 2: 20 – start each 150 w/ a power push off
    Add another 50 moderately fast each 150
  • 1 x 150 pull recovery
  • 2 x 200 on 3:00 – start each 200 w/ a power push off
    Add another moderately fast 100 each 200
  • 1 x 200 pull recovery

Secondary Set (200 yards)

8 x 25 on :35 power push off streamline kick – free, back or fly

Cool Down (200 yards)

4 x 50 on 1:10 choice

Total: 3150

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