Warm-Up (1200 yards)
- 2 x 200 choice on 3:30
- 4 x 100 on 1:45 – Work on retracting your shoulders
- 5 x Power push-offs (Sink, touch, push) w/ underwater fly kick
- 8 x 50 on :55 – Work on angling your entry down
- 5 x broken turn = 2 stroke approach + reset + power push off
Pre-Set (300 yds)
- 6 x 2-turn 50s on 1:05 from middle of pool
Main Set (1600 yards)
- 1 x 1000 – Count using RARLS mantra by 100s
R = Retract shoulders
A = Angle down entry
R = Rotate hips
L = Lead pull w/ wrist
S = Sync pull and kick (same side)
- 400 IM kick
- 1 x 200 IM
Cool Down (200 yards)
- 1 x 50 breast stroke
- 1 x 100 backstroke
- 1 x 50 free
Total: 3300
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