Warm-Up (900 yards)
- 1 x 300 choice
- 3 x 100 – 25 scull + 25 swim + 25 catch-up + 25 swim
- 3 x 50 – NEW DRILL that works on your finish
Place a kickboard in between your thighs. As you finish your stroke, tap the kickboard with your hand. Do not kick! - 1 x 150 – Swim with a quick finish
Main Set (2400 – 2800 yds)
TWO ROUNDS
- 3 x 100 w/ :15s rest
50 choice kick + 50 choice swim - 2 x 100 on 1:40
Goal = Negative split - 1 x 200
Pull w/ every 4th 25 fast - 2 x 250 on 4:00
150 moderate + 50 fast + 50 EZ
BONUS: 8 x 50 on 1:00
Odds are moderately fast, Evens EZ
Cool Down (200 yds)
- 2 x 100 choice on 2:00
Total Yards: 3500 – 3900