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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