WARM-UP (1300 yds)

  • 1 x 300 choice
  • 8 x 75 on 1:30
    25 doggie paddle + 25 Tarzan + 25 free
  • Vertical Kick – 12 x L turn + 12 x R turn
  • 2 x 200 on 3:15 – Coordinate kick with pull
    First 100 w/ 2-beat kick, Second 100 w/ 6-beat kick

MAIN SET (2000 – 2500 yds)

  • 10 x 50 on 1:00 Swim Golf
    Score = stroke count + time. Try to reduce your score each 50.
  • 5 x 100 on 1:40
    Try to hold your best swim golf score times two
  • 200 pull + 100 kick + 200 swim
  • 2 x 250 on 3:45
    Try to hold 1:12 pace, 3:00 (Kevin), 1:20 pace, 3:20 (Jack),
    1:23 pace, 3:30 (John)
  • Kevin: 1 x 500 – Goal time = 6:00

Cool Down (200 – 300 yds)

4-6 x 50 choice on 1:10

Total Yards: 3500 – 4100

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