WARM-UP (1400 -1600 yds)
- 1 x 300 choice
- 4 x 50 breaststroke kick on 1:00/1:15
- 8 x 75 on 1:20/1:40
25 back + 25 breast+ 25 free - 1 x 300 or 500 as follows: 25 moderately fast (MF) + 25 EZ, 50 MF + 50 EZ + 75 MF + 75 EZ (300 END)+ 50 MF + 50 EZ + 25 MF + 25 EZ
MAIN SET (1000 -1800 yds)
- Power Set
2 x (4 x 200/150 or 100 w/ :30s rest & 2:00 in between rounds)
#1: Pull w/ paddles
#2: Swim w/ fins
#3: Swim w/ fins and paddles
#4: Swim w/ no equipment - Sprint Set
8 x 25 choice on 1:00
Cool Down (300 yards)
- 1 x 300 EZ on your back
Total Yards: 2500 – 3700