Warm-Up (1000 yards)

• 8 x 50 on :55 Descend 1-4, 5-8
• 6 x 50 Drill w/ :15s rest
  Odds are weightless hands, Evens are moving buoy (knees to ankles)
• 3 x (4 x 25 on :30)
  Round 1: Free w/ paddles – Count your strokes
  Round 2; Free w/o paddles – Keep the same stroke count
  Round 3: Free w/ fists – Keep the same stroke count

Main Set (2100 yds)

• 4 x 400 w/ 2:00 rest in between 400s
  1^st 400 build from 75% to 85%
  2^nd 400: Do 3-5 press outs after each 50
  3^rd 400: Alternate 50 EZ with 50 Fast
  4^th 400: Kick – 100 moderate + 200 strong + 100 moderate
• 4 x 50 on 1:20
  1^st 25 is Tarzan from a dive
  2^nd 25 is Free followed by a press out to get out of the pool
• 1 x 300 pull – Every 3^rd 25 is strong

Cool Down (200 yds)

• 4 x 50 EZ choice on 1:00

Total Yards: 3300