Warm-Up (1200 yards)
- 4 x 125 w/ :20s rest
Odds: 75 swim + 50 Left arm only, Right arm extended
Evens: 74 swim + 50 Right arm only, Left arm extended - 1 x 300 streamline kick on your back
- 1 x 400 – Every 4th 25 Exaggerate the finish
OK to alternate between free and back by 100s
Main Set (1900 yds)
- 8 x 150 on 2:30
Odds: Build by 50s (Last 50 is fast)
Evens: Middle 50 is fast, the rest is moderate - 8 x 50 on :55
1st5 yards is strong w/o a breath, the rest is moderate - 4 x 75 with :15s rest
First 25 is L arm scooter drill
Second 25 is right arm scooter drill
Next 25 is kick w/ board
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00