Warm-Up (1300 yards)

  • Dryland warm-up: Bridge, Bridge sliders, Side plank hip dips
  • 1 x 300 choice
  • 4 x 75 kick on 1:50 – descend by 25s within each 75
  • 2 x (3 x 100 pull on 1:50)
    #1: Pull buoy between your ankles – stabilize your core!!!
    #2: Pull buoy between your knees
    #3: Pull buoy between your thighs

Pre-Set (400 yards)
Two Rounds

  • 4 x 25 on :30 – Goal is to set your 200 pace
  • 1 x 100 at 200 pace

Main Set (1600 – 2400 yards)
Four Rounds – Try to drop 200 time by 1s each round

  • 4 x 50 on 1:00 – Goal is to maintain 200 pace
  • 1 x 200

Bonus: 2 x 200 on 3:00 at 200 pace
1 x 400 – Try to double your 200 time or negative split!

Cool Down (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 choice

Total Yards (3500-4300)

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