Warm-Up (1300 yards)

  • 200 SKPS
    • 10 x 50 on :55 (RARLS)
      #1-2: Rotate Hips
      #3-4: Angle entry down
      #5-6: Retract shoulders
      #7-8: Lead pull w/ wrist
      #9-10: Sync kick and pull w/ 2-beat kick

Pre-Set (350 yards)

First 1/2 of each distance, swim w/ retracted shoulder blades.
Second half strong, synced 6-beat kick

  • 1 x 50 :15s rest
  • 1 x 100 :30s rest
  • 1 x 200

Main Set (2000 yards)

4 x 500 as follows:

  • 5 x 100 on 1:35 + 1:00 rest
  • 3 x 100 on 1:30 + 1 x 200 on 4:00
  • 2 x 200 on 3:00 + 1 x 100 on 2:30
  • 1 x 500 (Think RARLS by 100s– rotate hips, angle down, retract shoulders, lead w/ wrist, sync pull and kick)

Cool Down (200 yards)       

  • 2 x 100 – backstroke or double arm backstroke

Total Yards: 3850

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