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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