WARM-UP (1700 yds)

  • 8 x 50 on 1:00
  • 2 x 75 kick on 1:45
  • 6 x 100 free on 1:40
  • 2 x 75 kick on 1:40
  • 2 x 200 pull on 3:00

MAIN SET (2550 yds)

Basic Endurance Set – Go on to the next distance when your heartrate is 120bpm

  • 1 x 1000 Squeeze by 200s (200 squeeze abs + 200 squeeze shoulders back and down + 200 squeeze gluts + 200 squeeze nothing + 200 squeeze everything)
  • 1 x 300 Squeeze everything
  • 1 x 500 Squeeze by 100s
  • 1 x 200 Squeeze everything
  • 1 x 250 Squeeze by 50s
  • 1 x 100 Squeeze everything
  • 1 x 150 Squeeze by 25s
  • 1 x 50 Squeeze everything

Cool Down (250 yards)

  • 5 x 50 on 1:10 choice

Total Yards: 4200   (For a shorter workout, eliminate the 1000.)

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