Warm-Up (1100 yards)
- 1 x 300 choice
- 4 x :45s vertical kick w/ :15s rest
- 1 x 200 = 50K + 50 Drill + 50K + 50 Drill
- 1 x 200 = 50 Weak arm pull + 50 Swim + 50 Catch-up + 50 Swim
- 8 x 50 on 1:00 Swim Golf
Main Set (2350 yds)
TWO ROUNDS
- 3 x 100 on 1:40
Descend each 100 - 1 x 300 on 5:00
@ Threshold pace (interval should include one minute rest) - 1 x 150 w/ :15s rest
50 Swim + 50 K + 50 swim - 1 x 150 w/ :15s rest
50 K + 50 Swim + 50 Kick
ONE ROUND
- 1 x 200 pull w/ :20s rest
Alternate free and back by 50s
Try to match stroke count - 1 x 150 kick
Alternate free, breast and back by 50s - 8 x 25 choice on :45
Odds are EZ, Evens are fast
Cool Down (200 yds)
- 1 x 100 back or elementary back
- 1 x 100 EZ pull