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 – 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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