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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