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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