Warm-Up (1500 yards)

  • Dryland warm-up: Arm swings
  • 1 x 200 backstroke
  • 4 x 1:00 vertical kick w/ :20s rest
  • Two Rounds
    • 2 x 50 w/ :15s rest – 1 arm pull, other arm on kickboard, head up
    • 1 x 100 kick
    • 2 x 75 w/ :15s rest – 25 doggie paddle, 25 Tarzan, 25 free
    • 1 x 200 pull
    • 1 x 100 kick

Pre-Set (200 yards)

  • 2 x (4 x 25 choice on :30)
    #1: Fast à EZ              #2. EZ à Fast               #3: EZ         #4: Fast

Main Set (2275 yards).

  • 1 x 200 for time
  • 1 x 200 EZ recovery
  • 3 x (3 x 75 IM – no free w/ :20s rest)
    1st Round is drill, 2nd Round is kick-no board, 3rd Round is IM
  • 6 x 200 on 3:10 – Odds are IM, Evens are free

Cool Down (225 EZ choice yards)

Total Yards (4000)