WARM-UP (1600 yds)

  • 1 x 300 choice
  • 4 x 50 breaststroke kick on 1:00
  • 8 x 75 on 1:20
    25 back + 25 breast+ 25 free
  • 1 x 500 as follows: 25 moderately fast (MF) + 25 EZ, 50 MF + 50 EZ
    75 MF + 75 EZ + 50 MF + 50 EZ + 25 MF + 25 EZ

MAIN SET (1900 yds)

  • Power Set
    2 x (4 x 200 w/ :30s rest & 2:00 in between rounds)
    #1: Pull w/ paddles
    #2: Swim w/ fins
    #3: Swim w/ fins and paddles
    #4: Swim w/ no equipment (Goal Time for Kevin 2:24)
  • Sprint Set
    12 x 25 choice on 1:20

Cool Down (300 yards)

  • 1 x 300 EZ on your back

Total Yards: 3800

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