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
1st 400 build from 75% to 85%
2nd 400: Do 3-5 press outs after each 50
3rd 400: Alternate 50 EZ with 50 Fast
4th 400: Kick – 100 moderate + 200 strong + 100 moderate - 4 x 50 on 1:20
1st 25 is Tarzan from a dive
2nd 25 is Free followed by a press out to get out of the pool - 1 x 300 pull – Every 3rd 25 is strong
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00
Total Yards: 3300