Warm-Up (900 yards)

  • 1 x 500 choice
  • Fly Kick Set w/ fins
    1 x 200 fly kick on back :15s rest
    2 x 50 – 25 kick on L side, 25 kick on right side
  • Fly Timing Set w/ fins
    4 x 25 :10s rest   –  Diamond down, out (breathe) and around
    1 x 50 – diamond down, out (breathe) and around
  • 4 x 25 fly on:30 (fins are optional)

Pre Set (600 yards)

  • 6 x 100 free w/ :20s rest
    #1-2: Fins and paddles
    #3-4: Fins only
    #5-6: No fins, no paddles

Main Set (1800 yards)

  • 8 x 200 free (#1-2 on 3:30, #3-5 on 3:20, #5-8 on 3:10)
  • 1 x 100 EZ backstroke
  • 4 x 25 power push off w/3-4 fly kicks + 1 breakout fly stroke

Cool Down (200 yards)

  • 1 x 200 choice

Total: 3500

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