Warm-Up (1200 yards)
- 1 x 200 choice
- 8 x 75 w/:15s rest
Odds: 25 Weak arm scooter drill + 50 free
Evens: Weak foot bagged kick w/ board + 50 free - 4 x 100 FADDLE w/ :20s rest
#1: R fin + L paddle
#2: L fin + R paddle
#3: Both fins and both paddles.
#4: No fins or paddles
Main Set (2400 yds)
- 4 x 125 w/ :30s rest
25 Fly + 100 free - 2 x 250 on 4:00
50 streamline back kick + 200 free - 1 x 500 w/ 1:00 rest
Every 4th 25 is moderately fast - One minute break
- 4 x 75 w/ :20s rest
50 back + 25 free - 2 x 150 w/ :30s rest
50 streamline fly kick on back + 100 choice - 1 x 300
Every 3rd 50 is moderately fast
Cool Down (200 yds)
- 4 x 50 EZ on 1:00