Warm-Up (1200 yards)

  • 1 x 400 choice
  • 4 x 100 – 20s rest – Hip rotation drills
    25 Face down fashion model – arms at sides
    25 L arm pull, R arm at side, breathe on RIGHT
    25 R arm pull. L arm at side, breathe on LEFT
    25 Free
  • 8 x 50 kick on 1:20 – 25 moderate + 25 hard

Pre Set (300 yards)

  • 4 x 75 stroke w/ :20s rest
    25 kick no board + 25 drill + 25 stroke

Main Set (1600 yards)
Four Rounds w/ 1:00 rest between rounds

  • 1 x 200 on 3:15
  • 1 x 100 IM on 2:00
  • 4 x 25 choice on :30 – Start w/ power push off

Secondary Set (200 yards)

  • 4 x 2-turn 50s on 1:10 – start in the middle of the pool
    Accelerate into and out the turns, Moderate in the middle

Cool Down (200 choice)

Total: 3500

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