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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