Warm-Up (1300 yards)
- 1 x 300 choice
- Fly Timing Set w/ fins
4 x 50 :10s rest
First 25: Seahorse w/ scull – Scull out hips up, scull in hips down
Second 25: Seahorse w/ scull – Breathe every other scull out
Breathing Challenge: Chin Surf - Fly Kick Set w/ fins
4 x 100 around the clock fly kick fly w/ 15s rest
25 on stomach, 25 L arm lead on side, 25 on back, 25 R arm lead on side - Fly Timing Drills – breathe to the side
8 x 50 w/ :15s rest – 4 L arm only, 4 R arm only, 4 both arms
Pre Set (300 yards)
- 6 x 50 on 1:00 – Swim Golf
Main Set (1400 yards)
- 6 x 150 on 2:20
- 1 x 300 pull recovery
- 8 x 25 power push off kicks on :35 – no board on side
Secondary Set (100 yards)
- 4 x 25 fly on :30
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total: 3300
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