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