WARM-UP (1000 yds)
- 1 x 350 choice
- 3 x 150 w/ :20s rest
50 catch-up w/ stick + 50 catch-up w/o stick + 50 swim - 8 x 25 choice power push-offs on :30
MAIN SET (2000 yds)
Sprint Set – Four Rounds, choice stroke. 1 stroke/round
(Each round takes 14 minutes)
- 4 x 50 on 1:00 25 Drill/ 25 Swim
- 4 x 25 on :40 Build to a Sprint
- 2 x 50 on 2:00 Sprint
- 2 x 50 on 1:00 Recovery