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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