Warm-Up (1000 yards)

  • 200 SKPDS
    (200 swim + 200 kick on side + 200 pull + 200 drill + 200 swim)

Pre-Set (300 yards)

  • Vertical Kicking – 4 x (1:00 kick + :15s rest)
  • 10 x tricep dips from side wall of pool
  • 4 x 75 w/ :20s rest
    25 L arm only, R arm at side, breathe on right
    25 R arm only, L arm at side, breathe on left
    25 free

Main Set (2100 yards)
Two Rounds – First round is the first two repeats of each distance is fist
swimming, lead with the wrist. Second Round is distance per stroke (your choice of stroke, but try to decrease your stroke count per 25

  • 4 x 25 w/ :10s rest
  • 4 x 50 w/ :15s rest
  • 4 x 75 w/ :20s rest
  • 4 x 100 w/ :30s rest
  • 1 x 50 sprint
  • 2:00 rest before starting the next round

Cool Down (200 yards)

  • 4 x 50 on 1:10 EZ

Total Yards (3600)

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