Focus: Abs/Glutes
On Deck: Bear Crawls – forward, sideways, backwards

Warm-up (1250 yds)

  • 1 x 600 choice – Long neck and relaxed recovery
  • 6 x 75 pull w/ breath control on 1:15
    1st 25 breathe every 3rd, 2nd 25 – every 5th, 3rd 25 -every 7th
  • 1 x 200 Continuous Kick Set – Alternate fast and easy by 25s

Main Set (1400 yds) –

  • 6 x (100 free on 1:40 + 50 fly kick on back on 1:20)
  • 1 x 200 EZ backstroke
  • 3 x 100 free on 2:00
    Two fly strokes off of each wall

Optional Set (300 yds)

  • 3 x (4 x 25 w/ :10s rest)
    #1: 25 breast kick on back
    #2: Sit on kickboard and scull
    #3: One pull + two kicks breaststroke
    #4: Breaststroke

Cool Down (200 yds)

  • 1 x 100 double arm back
  • 1 x 100 EZ choice

Total Yardage: 3250 – 3550

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