Warm-Up (1200 yards)

  • Core Exercises – 10 x side plank hip dips, 10 x Russian twists, 10 x flutter kicks
  • 1 x 300 choice
  • 1 x 200 breast pull
  • 4 x 100 free on 1:45
  • 4 x 75 kick build on 2:00 (25 moderate + 25 moderately fast + 25 fast)

Pre-Set (500 yards)

  • 1 x 500 – 25 moderately fast + 25 recovery + 50 moderately fast + 50 recovery + 75 moderately fast + 75 recovery + 100 moderately fast + 100 recovery

Main Set (1800 yards)

Two Rounds

  • 1 x 200 pull w/ paddles on 3:00/3:15
  • 1 x 400 free w/ fins on 5:15/5:30
  • 1 x 100 free w/ fins and paddles on 1:30
  • 1 x 200 free moderately fast – 85 – 90% on 5:00

Cool Down(200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 non-free choice

 

Total Yards (3700)

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