Warm-Up (1100 yards)

  • 1 x 400 choice
  • Vertical Kick – 4 x 1:00
  • 8 x 2-Turn 50s on 1:00 – Work the walls!
  • 1 x 300 pull

Pre-Set (500 yards)

  • 10 x 50 swim golf on 1:00

Main Set (2350 yards)

  • 5 x 100 on 1:30 – Set pace for 1650
    AND determine strategy for 3 x (5 x 100) + 150
  • 1 x 1650 for time
  • 1 x 200 back EZ

Cool Down (200 yards)       

  • 4 x 50 EZ kick or pull on 1:15

Total Yards: 4150

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