WARM-UP (1000 yds)
- 1 x 200 choice
- (4 x 50 drill focus: weightless hands w/ :15s rest)
With a hand gently resting on a buoy: Extended arm kick, One arm pull, & Catch-up. With chin extended looking at your catch, underwater skating. Start catch near the surface of the water. - 8 x 50 on 1:00 Swim Golf (stroke count + time = golf score. Try to lower it.)
MAIN SET (2400 yds)
- 1 x 100 free sprint for time from dive start
(Practice starts for those attending meets) - 1 x 200 EZ
- 4 x 75 fly kick on back w/ :20s rest
- 2 x (4 x 125 IM+ on 2:30 w/ 2:00 break in between rounds)
#1: 50 fly + 25 back + 25 breast + 25 free
#2: 25 fly + 50 back + 25 breast + 25 free
#3: 25 fly + 25 back + 50 breast + 25 free
#4: 25 fly + 25 back + 25 breast + 50 free - 4 x 50 free kick on 1:15
- 8 x 75 free on 1:10
Cool Down (200 yds)
- 4 x 50 choice on 1:10