Warm-Up (1050 yds)
- 1 x 300 choice
- 6 x 75 kick on 1:50
- 3 x 100 w/ 20s rest
25 L arm pull, R hand flat on board, 25 R arm pull, L hand flat on board, 50 free
Pre-Set (300 yds)
- 1 x 100 breaststroke pull – paddles if you have them
- 4 x 50 free pull w/ paddles on 1:00
Main Set (1500 yards)
- 5 x 300 on 4:50
#1-2: 100 – perfect entry + 5s rest + 100 – lead w/ wrist + 5s rest
+ 100 6-beat kick
#3-4: 150 – perfect entry + 10s rest + 150 – lead w/ wrist
#5: 300 unbroken w/ perfect entry and wrist lead pull
Secondary Set (200 yards)
- 8 x 25 on :40
Odds are fast kick – no board
Evens are choice stroke recovery
Cool Down (200 yards)
- 1 x 100 double arm backstroke
- 1 X 100 choice
Total: 3250
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