Warm-Up (1200 yards)
- 1 x 400 choice
- 8 x 25 on :40
One arm stroke, alternate arms by 25s or use weaker arm - 4 x 100 w/ :20s rest
50 stroke kick + 50 swim stroke - 8 x 25 on :30
Power push offs – Work on underwater speed!
Main Set (1500 yards)
Three Rounds (This set takes 37.5 minutes. It is also a great set for fly.)
- 3 x 50 on 1:30
#1: 1st 1/3 fast, #2: 2nd 1/3 fast, #3: last 1/3 fast - 3 x 100 w/ fins on 2:00
25 fast + 50 EZ + 25 fast - 50 EZ on 2:00
Cool Down (200 yards)
- 4 x 50 on 1:20 Do a different stroke than you’ve done today.
Total Yards (2900)
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