WARM-UP (1200 yds)
- 1 x 400 choice
- 4 x 100 w/ :15s rest
Odds: First 50 is weightless hand 1 arm pull, last 50 is free
Evens: First 50 is pull buoy at knees, tight core, last 50 is free - 12 x 50 on 1:10 First 25 is choice stroke kick, Second 25 is that stroke
MAIN SET (1400 yds)
Power Set
- 12 x 25 power push-offs on :40 – Your choice of stroke
Work on underwaters. First 12.5 yds should be sprint. - 4 x 75 free w/ fins on 1:10 – First 2 strokes fly off each wall
- 1 x 200 recovery pull
Sprint Set
- 8 x 25 on 1:30 Choice stroke w/ dive start
- 1 x 200 recovery pull
- 2 x 50 on 3:00 Choice stroke w/ dive start
Cool Down (300 yards)
- 1 x 200 recovery pull
- 2 x 50 choice on 1:15
Total Yards: 2800