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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