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

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