Warm-Up (1400 yards)

  • 1 x 400 choice
  • 4 x 50 – 25 left shark fin balance drill + 25 right shark fin balance drill
  • 2 x 100 – Alternating shark fin balance drill, hold your shark fin for
    the time it takes to say, “Apple, Peaches, Pumpkin Pie” then drive your
    hip down to change positions.
  • 8 x 75 on 1:15

Pre-Set (300 yards)

  • 6 x 2-turn 50s on 1:00 – Accelerate to the walls, no breath until the 2nd stroke

Main Set (1800 yards)

Think of this set as 9 x 200 on descending intervals. Don’t take extra rest between sets of 3 x 200.

  • 3 x 200 on 3:00
  • 3 x 200 on 2:50
  • 3 x 200 on 2:40

Cool Down (200 yards)       

  • 4 x 50 choice on your back on 1:10

Total Yards: 3700

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