Warm-Up (800 yards)

  • Dryland warm-up – cat/cow + opp arm/leg stretch + hip dips
  • 200 SKPS (Are your shoulders retracted????)

Pre-Set (850 yards)

  • 6 x 75 on 1:30 25 stroke kick + 25 stroke drill + 25 stroke
  • 4 x 100 IM w/ fins on 1:45

 Main Set (1900 yards)

  • 1 x 100 (25 stroke + 75 free) on 1:40
  • 1 x 100 choice on 2:00
  • 2 x 100 (25 stroke + 75 free) on 1:40
  • 1 x 100 choice on 2:00
  • 3 x 100 (25 stroke + 75 free) on 1:40
  • 1 x 100 choice on 2:00
  • 4 x 100 (25 stroke + 75 free) on 1:40
  • 1 x 100 choice on 2:00
  • 5 x 100 (25 stroke + 75 free on 1:40)

Cool Down (200 yards)

  • 1 x 100 double arm backstroke
  • 2 x 50 choice on 1:10

Total Yards (3750)

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