Warm-Up (1300 yards)
- 5 x 1:00 vertical kick w/ :20s rest
- Open turn drills for fly to back & breast to free
- Backstroke pull drill – Lane Line Grab
4 x 50 on :50
Odds Left arm grab, Evens are right arm grab in reverse side of the road - 2 x 200 free on 3:00
- 4 x 100 free on 1:40
- 6 x 50 free on :50
Main Set (2150 yards)
- 4 x 300 free on 4:30
- 2 x 200 back on 3:30
- 4 x 100 IM – 25 fly + 25 back + 50 free on 1:50
- 6 x 25 fly on :35
Cool Down(200 yards)
- 200 EZ choice
Total Yards (3650)
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