Warm-Up (1400 yards)

  • 1 x 300 choice
  • 2 x 150 pull on 2:30
  • 2 x 100 – Alternating shark fin balance drill, hold your shark fin – Elbow points up – for the time it takes to say, “Apple, Peaches, Pumpkin Pie” then drive your hip down to change positions.
  • 5 x 100 on 1:40

Pre-Set (400 yards)

  • 4 x 100 kick on 2:40 – 50 stroke IM order + 50 free

Main Set (1400 yards)

  • 1 x 200 IM on 3:30
  • 4 x 100 – 50 fly + 50 back on 2:00
  • 1 x 200 IM on 3:30
  • 4 x 100 – 50 breast + 50 free on 2:00
  • 1 x 200 IM

Cool Down (200 yards)       

  • 4 x 50 choice on 1:10

Total Yards: 3400

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