Warm-Up (1550 yards)

  • 4 x 100 – 25 drill (6 – 3 – 6) + 75 swim on 1:45
  • 3 x 150 pull on 2:45
  • 2 x 200 – 50 (2-beat kick) + 150(6-beat kick) on 3:05
  • Continuous Fast/EZ Kick ladder
    25 fast + 25 recovery, 50 fast + 50 recovery, 75 fast + 75 recovery

Pre-Set (600 yards)

  • 12 x 50 on :55

Main Set (1650 yards)

  • 2 x 75 on 1:15 (Goal is :55)
  • 2 x 150 on 2:30 (Goal is 2:00)
  • 2 x 300 on 5:15 (Goal is 4:10)
  • 1 x 600 (Goal is 8:30)

Cool Down (200 yards)       

  • 1 x 100 backstroke
  • 1 x 100 breast

Total Yards: 4050

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