Warm-Up (900 yards)

  • 1 x 200 choice
  • Review Power push-offs (Sink, touch, push) w/ underwater fly kick
  • 4 x 75 kick starting with a power push off, no board w/ :15s rest
    25 L arm extended, 25 on back w/ streamline arms, 25 R arm extended
  • 4 x 100 drill w/ fins w/ 15s rest
    25 – Left side hesitation, R arm at side
    25 – Right side hesitation, L arm at side
    50 – 2 beat kick

Pre-Set (400 yds)

  • 8 x 50 on 1:00 swim golf – use your power push offs!

Main Set (1800 yards)

  • 4 x 25 on :30 – Set your 100 pace (This will be the pace you will hold for a 400)
  • 1 x 100 at pace
  • 4 x 50 on 1:00 – Set your 200 pace
  • 1 x 200 at pace
  • 4 x 75 on 1:20 – Set your 300 pace
  • 1 x 300 at pace
  • 4 x 100 on 1:40 – Set your 400 pace
    1 x 400 at pace

Cool Down (200 choice EZ)
Total: 3300

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