WARM-UP (1600 yds)
- 1 x 400 choice
- 4 x 150 on 2:10 First 100 is pull last 50 is free
- 12 x 50 on 1:10 First 25 is choice stroke kick Second 25 is that stroke
MAIN SET (1300 yds)
Power Set
- 12 x 25 power push-offs on :30 – Your choice of stroke
- 4 x 75 free w/ first 2 strokes fly off each wall on 1:30
- 1 x 200 recovery pull
Sprint Set
- 8 x 25 on 1:30 Choice stroke w/ dive start
- 1 x 200 recovery pull
- 2 x 50 on 3:00 Choice stroke w/ dive start
Cool Down (350 yards)
- 1 x 200 recovery pull
- 3 x 50 choice on 1:15
Total Yards: 3250
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