Warm-Up (1100 yards)
- 1 x 200 choice
- 4 x 100 w/ :20s rest
Odds: 75 swim + 25 streamline kick on your back
Evens: 50 swim + 25 serape arm lead kick drill – left + 25 right - 3 x 100 w/ :15s rest **Rotate your hips!**
25 L arm lead + 25 swim + 25 R arm lead + 25 swim - 8 x 25 on :30 Power Push-Offs (Free, back or fly)
Main Set (1900 yds)
- 1 x 400 for time – This is to determine your current threshold pace
- 2 x 125 choice kick w/board w/ :15s rest
- 10 x 100 on 1:40
Odds are swim at 75% (1:25 pace)
Evens are pull w/ buoy – natural stroke length and rhythm - 2 x 125 on back w/ :15s rest
Cool Down (200 yds)
- 1 x 200 EZ