WARM-UP (1000 yds)

  • 4 x 150 Squeeze Drill – Free or Back or Alternate
  • 12 x Vertical kick w/ ¼ turn on each side
  • 4 x 100 on 1:45
    First 25 is 2-beat kick driving rotation, Next 75 is 6-beat kick

MAIN SET (1800 – 2000 yds)

Two Rounds – First round interval is on the left, second on the right
Keep the clock running through the round.
Two minute rest in between rounds.

  • 4 x 75 on 1:20/1:15
  • 2 x 150 pull on 2:30/2:20
  • 1 x 300 – Goal Jack: 4:05, John: 4:20, Maggie: 4:30

Bonus Set:

  • 2 x (4 x 25 IM order) on :30

Cool Down (200 yds)

1 x 200 choice

Total Yards: 3000-3200

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