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