Warm-Up (1500 yards)
- Dryland warm-up: Arm swings
- 1 x 200 backstroke
- 4 x 1:00 vertical kick w/ :20s rest
- Two Rounds
- 2 x 50 w/ :15s rest – 1 arm pull, other arm on kickboard, head up
- 1 x 100 kick
- 2 x 75 w/ :15s rest – 25 doggie paddle, 25 Tarzan, 25 free
- 1 x 200 pull
- 1 x 100 kick
Pre-Set (200 yards)
- 2 x (4 x 25 choice on :30)
#1: Fast à EZ #2. EZ à Fast #3: EZ #4: Fast
Main Set (2275 yards).
- 1 x 200 for time
- 1 x 200 EZ recovery
- 3 x (3 x 75 IM – no free w/ :20s rest)
1st Round is drill, 2nd Round is kick-no board, 3rd Round is IM - 6 x 200 on 3:10 – Odds are IM, Evens are free
Cool Down (225 EZ choice yards)
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