WARM-UP (1100 yds)

  • 2 x 150 Squeeze Drill
  • 1 x 300 Pull
  • Butterfly Drill Set
    • 2 x 100 fly kick– no fins on back :15s rest
    • 8 x 25 Goggle Drill (Breathe every 3rd stroke) :20s rest
      • First stroke – face stays in the water
      • Second stroke – goggles come out of water only
      • Third stroke – chin juts forward, skimming surface of water. Breathe & repeat
    • 1 x 100 fly w/ fins and chin surf breathing

MAIN SET (2400 – 2800 yds)

  • 8 x 50 on 1:05 w/2 butterfly strokes off of each wall
  • 8 x 100 free on 1:40 w/ 2 underwater fly kicks off of each wall
  • 4 x 200 IM on 3:30
  • 1 x 800 broken at the 400 for :10s to check pace OR 1 x 400
    Kevin – 4:56/9:52 + 10s Jack – 5:28/10:56 + 10s
    John – 5:52/11:44 + 10s       Maggie – 6:00/12:00 + 10s

Cool Down (300 yds)

  • 6 x 50 choice on 1:10

Total Yards: 3800 – 4200

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