Warm-Up (700 yards)
- 1 x 300 – easy pace
- 2 x 100 on 1:45
- 4 x 50 on 1:00
Drills: Recovery to set up for a good catch – TWO ROUNDS (500 yds)
- 1 x 50 – Fingertip drag
- 1 x 50 – 3 point tap (hip, shoulder, head)
- 1 x 50 – Shark Fin
- 5 x Turn Drill: Two Buoy into the wall w/o the buoys
- 1 x 100 Free with high elbow recovery (must be higher than wrist)
Main Set #1 (2000 yds)
- 1 x 100 on 1:35 – Goal Pace = 1:24
- 1 x 100 on 2:05 – Recovery
- 2 x 100 on 1:35 – Goal Pace = 1:24
- 1 x 100 on 2:05 – Recovery
- 3 x 100 on 1:35 – Goal Pace = 1:24
- 1 x 100 on 2:05 – Recovery
- 4 x 100 on 1:35 – Goal Pace = 1:24
- 1 x 100 on 2:05 – Recovery
- 5 x 100 on 1:35 – Goal Pace = 1:24
- 1 x 100 on 2:05 – Recovery
Cool Down (200 yds)
- 1 x 100 choice kick
- 2 x 50 choice on 1:10
Total Yards: 3400