Warm-Up (1400 yards)

  • 1 x 300 choice
  • Vertical Kick – 4 x 1:00 w/ :20s rest
  • 5 x 100 on 1:45 – Fun paddle swim – Try some different paddles
  • 12 x 50 on :55 – 25 stroke + 25 free, IM order

Pre-Set (600 yards)

  • 8 x 75 on 1:10

Main Set (1800 yards)

  • 4 x 150 on 2:15 – 50 choice stroke + 100 free
  • 1 x 300 pull w/ your favorite paddles
  • 4 x 150 free on 2:00
  • 1 x 300 – 150 kick + choice 150 stroke

Cool Down (200 yards)       

Total Yards: 4000

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