Warm-Up (1100 yards)

• 1 x 300 choice
• 3 x 150 w/ :15s rest
  50 kick + 50 drill + 50 swim
• 7 x 50 on 1:00
  #1-2: 12.5 fast + 37.5 moderate
  #3-4: 25 fast + 25 moderate
  #5-6: 37.5 fast + 12.5 moderate
  #7: 50 Fast

Main Set (2300 yds)  

TWO ROUNDS (800 yds)

• 1 x 100 on 1:40                  
  Moderate
• 1 x 100 on 2:00         
  Negative Split
• 1 x 100 on 1:40
  Moderate
• 1 x 100 on 3:00
  Fast                                         

TWO ROUNDS (1500 yds)

• 6 x 75 on 1:30
  Odds: 25 Tarzan fast + 50 EZ
  Evens: 25 Fast + 50 EZ
• 4 x :30 Vertical kick on 1:00
• 6 x 50 on 1:10
  #1,4: 12.5 underwater + 37.5 EZ – Option: 25 underwater + 25EZ
  #2,5: 25 fly drill + 25 fly Option: 50 Fly
  #3,6: 25 L arm only + 25 R arm only

Cool Down (200 yds)  

• 1 x 100 back or elementary back
• 1 x 100 EZ pull

Total Yards: 3600