800 Timing Check-In

WARM-UP (1400 yds)

• 200 SKPDS – swim + kick + pull + drill + swim
• Breaststroke Drills – 100 yards of each
  Bucket Scull – Knees up Head up position w/ arms in front scull
  2. Noodle Pull – Pull w/ noodle under armpits
  3. No board kick w/ arms at sides – Try to touch toes to fingers
  4. 2 Kicks 1 pull – breathe on insweep of pull

MAIN SET (2100 yds)

• 1 x 800 for time
• 1 x 300 easy pull recovery
• 4 x (4 x 25 IM order on :30)
• 1 x 200 IM kick
• 8 x 50 free on 1:00
  #1-2: Fast #3-4: 37.5 fast, 12.5 EZ
  #5-6: 25 fast + 25 EZ               #7-8: 12.5 fast + 37.5 EZ

Cool Down (200 yards)

• 2 x 100 choice on 1:50

Total Yards: 3700