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 4^th 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
  1^st5 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

Total Yards: 3300