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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