WARM-UP (1300 yds)

  • 1 x 300 choice
  • 3 x 2:00 vertical kick w/ :30s rest
  • 12 x 50 on 1:05 –25 drill + 25 swim
    Drills to choose from: Finish Drill, Fashion Model, 2-beat kick, Fingertip Drag, mummy on your back, 6-3-6, Catch-up,

One arm, other at side breathing on non-stroking side

  • 8 x 50 Swim Golf on 1:00

MAIN SET (1850 yds)

  • 1 x 500 for time
  • 1 x 100 EZ
  • 4 x 100 fly kick w/ fins on 2:00
  • 4 x 100 pull on 1:40
  • 3 x 150 on 3:00 w/ 50 moving stroke
    #1: 50 stroke + 100 free #2: 50 free + 50 stroke + 50 free
    #3: 100 free + 50 stroke

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3350

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