Warm-Up (1100 yards)
- 1 x 200 choice
- 4 x 50 drill – 25: moving shark fin to sailboat, 25: free
Leading arm is extended, lagging arm is bent, w/ hand on hip with elbow pointing up. Face in water. Slide lagging hand to armpit and then to ear. Rotate and breathe. Repeat on other side. - 8 x 50 kick on 1:20
- 2 x 150 pull :15s rest
Pre-Set (600 yards)
- 3 x 200 on 3:00
Main Set (2000 yards)
- 1 x 800 w/2:00 rest
- 2 x 400 on 6:00 -Goal time 5:10
- 1 x 800 broken at 200, 400, 500, 600 for :10s
(Goal time for 200: 2:15, 400: 4:35, 500: 6:00, 600: 7:20)
Cool Down (200 yards)
- 1 x 100 backstroke
- 1 x 100 choice pull
Total Yards: 3900
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