Warm-Up (900 yards)
- 1 x 200 SKPS
- 4 x 25 on :30 – Power push off w/ underwater dolphins and breakout, then easy to the wall
Main Set (1600 – 2250yds)
Note: You may alternate strokes if you do the 2 x 75 & following distance the same stroke.
- 2 x 75 w/ :15s rest 25
Kick + 25 drill + 25 swim - 1 x 100 w/ :30s rest
Each 25 is faster - 2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim - 1 x 200 w/ :45s rest
Each 50 is faster - 2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim - 1 x 300 w/ :60s rest
Each 75 is faster - 2 x 75 w/ :15s rest
25 Kick + 25 drill + 25 swim - 1 x 400 w/ 1:15s rest
Each 100 is faster
YOU CHOOSE how you want to finish the workout.
Choice 1 (750 yds): 2 x 75 as above + 1 x 600 w/ each 200 faster
Choice 2 (600 yds): 2 x 75 as above + 1 x 200 w/ each 50 faster AND
2 x 75 as above + 1 x 100 w/ each 25 faster
Cool Down (200 yds)
- 4 x 50 choice on 1:00