WARM-UP (1000 yds)

• 1 x 300 choice
• 3 x 100 Drill w/ fins
  100 – Head lead kick on back.
  Goal: Horizontal Body Position
  100 – Fashion model on back
  Goal: Head, Shoulders & Hips move together
  100 -Fashion model face down
  Goal: Head, Shoulders & Hips move together
• 8 x 50 on :55
  #1-2: 12.5 Moderately fast + 37.5 moderate
  #3-4: 25 Moderately fast + 25 moderate
  #4-6: 37.5 moderately fast + 12.5 moderate
  #7-8: All moderately fast

MAIN SET (1600 – 2200 yds)

Fitness Test

• 4 x 300 w/ 1:00 rest Hard, but steady pace
  Take 100 splits. Average the 9 splits to get threshold pace.
• 1 x 200 recovery – choice kick
• 1 x 200 Hard
  Immediately afterwards, take your HR. Wait one minute. Then take HR again. Subtract the two values. Report the difference.
• Optional: 4 x 150 w/ :15s rest
  Odds are pull, Evens are 100 drill + 50 swim

Cool Down (200 yards)                                

 Total: 2800-3400