Warm-Up (950 yards)

  • 1 x 300 choice
  • 10 x 25 Catch Kick drill w/ fins and snorkel if you have one
    Kick w/ one arm in catch position (high elbow w/ forearm hanging vertical in front of shoulder, palm facing back, fingers pointing down) opposite arm at side, shoulders flat, parallel to the water surface.
  • 2 x 200 pull on 3:00
    #1 – no paddles #2: – paddles

Pre-Set (800 yards)

  • 8 x 100 on descending intervals
    #1-3 on 1:35 #4-6 on 1:30                #7-8 on 1:25

Main Set (1600 yards)
Two Rounds – Set your pace during the 50s
See if you can match or beat your 400 time on the second round

  • 4 x 50 on :50
  • 1 x 200 on 2:45
  • 1 x 400
  • 2 minutes rest

Cool Down (200 yards)       

  • 1 x 200 back – single or double arm

Total Yards: 3550

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