Warm-Up (1000 yards)
- 1 x 400
Every 4th 25 is streamline kick on your back - 4 x 50 on 1:00
Light hands drill w/ buoy - 1 x 200 pull
Keep hands light - 8 x 25 on :30
Odds are smooth
Evens are build to a sprint finish
Main Set (2300 yds)
- 5 x 200 on 4:00
First 50 is a sprint from a dive
Next 150 is recovery. - 4 x 75 choice kick on 2:00
- 10 x 100 on 1:30/1:40 @ threshold pace
Every 5th 100 is last 50 fast kick
Cool Down (200 yds)
- 1 x 100 EZ pull
- 1 x 100 choice
Total Yards: 3500