WARM-UP (1000 yds)

  • 1 x 400 choice
  • 1 x 200 6-3-6 drill
  • 8 x 50 on 1:05
    Odds: 25 Left arm only fly + 25 Right arm only fly
    Evens: 25 fly kick on back + 25 fly kick on side

MAIN SET (2000 ā€“ 2800 yds)

Power Set

  • 8 x 12.5 fly w/ power push off, then EZ free to the wall on :30
  • 8 x 100 on 1:45
    Odds: First two strokes off of each wall is fly, the rest of the length is free
    Evens: Freestyle
  • 1 x 200 choice kick recover

Endurance Set

  • 8 x 50 on 1:00
    Odds: 25 back + 25 free
    Evens: 25 breast + 25 free
  • 2 x 200 Country Club IM on 3:30
  • Kevin: 1 x 800 Goal Time = 9:36

Cool Down (200 – 300 yds)

4-6 x 50 choice on 1:10

Total Yards: 3200-4100

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