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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