Warm-Up (1400 yards)
- 1 x 500 choice
- 4 x 1:00 vertical kick w/ :20s rest
(30s arms folded, 20s hands on cap, 10s arms in streamline) - 8 x 50 w/ :15s rest
Odds – 25: L hand holds kick board flat, R arm strokes, head up
25: R hand holds kick board flat, L arm strokes, head up
Evens – Free - 5 x 100 free on 1:35
Pre-Set (600 yards)
- 8 x 75 IM order w/ :15s rest
25 stroke drill + 25 stroke kick + 25 stroke
Main Set (1600 yards)
Two Rounds:
- 8 x 25 on :30 – IM order
- 2 x 100 IM on 1:50
- 2 x 200 free on 2:50
- 1:00 rest
Cool Down (200 yards)
- 1 x 100 double arm back
- 1 x 100 choice
Total Yards: 3800
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