Warm-Up (1100 yards)
- 1 x 300 choice
- 6 x 100 w/ :15s rest (75s are choice)
Odds: 75 swim + 25 streamline kick on your back
Evens: 75 swim + 25 Tarzan - 2 x 150 straight through – 50 Scooter Drill + 50 6-3-6 Drill + 50 Free
Main Set (2400 yds)
- 4 x 150 on 2:25 @ threshold
- 1 x 300 on 5:15 @ threshold -2s/100yds
- 4 x 100 on 1:40 @ threshold
- 1 x 200 on 4:00 @ threshold -2s/100yds
- 4 x 50 on :55 @ threshold
- 1 x 100 @ threshold -2s/100yds
BREAK
- 2 x 150 Kick w/ :20s rest – 50 EZ + 50 Moderate + 50 fast
- 2 x 150 Pull w/ :20s rest – 50 EZ + 50 Moderate + 50 fast
Cool Down (200 yds)
- 1 x 200 EZ