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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