Warm-Up (1200 yards – 22 minutes)

  • 1 x 400 choice
  • 4 x 100 on 1:40 – First 25 is a 2-beat kick, then go to 6-beat kick
  • 4 x 100 no board kick on side or back on 2:40

Pre-Set (400 yards – 8 minutes)

  • 8 x 2-turn 50 on 1:00
    Stay underwater till you reach the flags!

Main Set (1800 yards)

  • 4 x 50 on 1:00 – Set your 200 pace (Try to hold :36)
    1 x 200 (Goal: 2:24)
  • 4 x 75 on 1:15 – Set your 300 pace (Try to hold :56)
    1 x 300 (Goal: 3:46)
  • 4 x 100 on 1:30 – Set you 400 pace (Try to hold 1:18)
    1 x 400 (Goal: 5:12)

Cool Down (300 yards)       

  • 1 x 200 pull
  • 1 x 100 choice

                  

Total Yards: 3700

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