Warm-Up (800 yards)

  • 12 x 50 on 1:00 – 25 choice drill + 25 choice swim
  • 1 x 200 backstroke kick – fins optional, arms in streamline

Main Set (2800 yards)

  • 1 x 500 free w/ :20s rest
  • 5 x 100 free on 1:30
  • 1 x 400 back w/ :15s rest
  • 4 x 100 back on 1:45
  • 1 x 300 breast w/ :15s rest
  • 3 x 100 breast on 1:55
    Double underwater pulls at push-offs and turns
  • 1 x 200 fly w/ :20s rest
    Fins are optional
  • 2 x 100 fly on 1:45


Cool Down (200 yards)       

  • 1 x 200 scull on back w/ EZ backstroke kick

Total Yards: 3800

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