Warm-up (850 yds)

3 x 150 Tighten Up Drill – Free or Back –
8 x 50 on 1:00 – 25 drill + 25 swim
#1,5: 6-3-6          
#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch
#3,7: Fists
#4,8: Quick cadence
6 x :40 vertical kick with switching, :20s rest

Pre Set (500 yds) –

  • 10 x 50 on 1:00 Swim Golf
    Golf score = # strokes + time – Try to drop your score!

Main Set (1300 yds)

  • 4 x 25 sprint choice from blocks on 1:30
  • 1 x 200 pull recovery
  • 2 x 50 spring choice from blocks on 2:30
  • 1 x 200 choice kick recovery
  • 1 x 400 IM broken by 25s
    :10s rest after each 25 OR until the last swimmer arrives

Cool Down

  • 1 x 200 EZ choice                             Total Yardage: 2850

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