Warm-Up (1200 yards)

  • 8 x 75 descend on 1:20
  • 6 x 50 – 25 sculling w/ paddles + 25 swim w/ paddles  w/ :10s rest
    Sculling – In front of head, Parallel to shoulders, Waist to hips
  • 12 x 25 kick no board, streamline arms on :40

Odds: Underwater fly kick as long as you can, EZ free to the wall
Evens: Mail Slot underwater free kick as long as you can, EZ to wall

Pre Set (600 yards)

  • 3 x 200 on 3:00 – Set pace for 1000

Main Set (2000 yards)

  • 1 x 1000 – Check the time.
  • 2 x 250 pull w/ paddles – Choose a different set for each 250
  • 1 x 500 – Check the time.
    Goal is less than or equal to half of the 1000 time.


Cool Down (200 yards)       

  • 4 x 50 choice on 1:05

Total Yards: 4000

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