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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