Warm-Up (1300 yards)

  • 1 x 200 choice
  • 4 x 50 kick on 1:20
  • 4 x 75 pull w/ upside down paddles on 1:30 (Hint: Wrist lead)
  • 8 x 75 on 1:20 – Descend by 1s each 75

Main Set (1500 yards)

  • 4 x 25 on :30
  • 4 x 50 on :55
  • 4 x 75 on 1:15
  • 4 x 100 on 1:40
  • 4 x 125 on 2:15

Secondary Set (400 yards)

  • 1 x 400 change strokes every 50

Cool Down (200 yards)

  • 1 x 100 choice kick
  • 1 x 100 double arm backstroke

Total: 3400

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