Warm-Up (1400 yards)
- 1 x 400 choice
- 4 x 100 pull w/ :15s rest 25 breast pull + 75 free or back pull
- Turn Drills:
3 x tight tuck
3 x tuck-n-roll
3 x float, stroke no-wall turn
3 x broken turn at wall,
3 x turn from flags - 4 x 50 weightless arm drill w/ :15s rest – alternate arms every 25
- 4 x (4 x 25 on :30)
#1: Power push off to fast breakout then EZ to the wall
#2: Start EX and accelerate to the wall for a fast finish
#3: All EZ
#4: All Fast
Main Set (1800 yds)
- 1 x 400 for time
- 1 x 200 EZ pull
- 4 x (3 x 50 on 1:00)
#1: Build
#2: Fast
#3: EZ - 2 x (4 x 75 Indiana IMs on 1:40)
Cool Down (200 yds)
- 4 x 50 choice on 1:00