Warm-Up (1200 yards)
- 1 x 300 – Choice
- 6 x 50 – Odds = Paddle on Head Evens = Weightless Hands
- 4 x 100 on 1:50 – Last 25 streamline kick on your back – fast
- 4 x 50 from the middle of the pool – Fast in and out of the turns
Main Set (1800 – 2200 yds)
- 4 x 250 on 4:45
Broken at 100, 50, 50, and 50
Rest :10s each break (Extra rest after the last 50 until interval is up)
100 pace = 1:23 50 pace = 41.5 - Kick Intermezzo (300 yds)
4 x 75 choice w/ :15s rest
25 build + 25 fast + 25 EZ/recovery - 1 x 500 – Hold your best pace (Suggestion: 7:00)
- Bonus/Optional
1 x 400 pull – Alternate Free and Back by 50s.
Try to match your stroke count on free and back
Cool Down (200 yds)
- 1 x 2000 EZ