Warm-Up (800 yards)

  • Core Exercises – 30s plank, 10 x plank marches, 10 x plank to jump squat
  • Vertical Kicking – 1 x 1:00 w/ :30s rest, 1 x 2:00 w/:30s rest, 1 x 3:00
  • 1 x 400 (2 x (150 free + 50 stroke))
  • 1 x 300 pull w/ paddles (2 x (125 free + 25 breast))
  • 1 x 100 perfect technique free

Pre-Set (700 yards)

  • 8 x 50 drill on 1:00
    Odds – 6 & 6 (work on kick timing)
    Evens – 6 – 3 – 6
  • 10 x tricep push-ups on edge of pool
  • 2 x (4 x 25 on :30) #1: FastàEZ, #2 EZ àFast, #3 All EZ, #4 All fast
  • 1 x 100 perfect technique free

 Main Set (1800 yards)

  • 8 x 200 on 3:10
    (#1,3,5: Perfect technique turns, #2,4,6: country club IMs,
    #7,8: Descend by 50s)
  • 1 x 100 backstroke recovery
  • 4 x 25 sprint choice from dive on 1:30

Cool Down (200 yards)
Total Yards (3500)

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