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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