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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