WARM-UP (1200 yds)
- 2 x 200 choice on 4:00
- 4 x 100 – 50 drill + 50 swim on 2:00
- 2 x 100 kick on 2:30
- 8 x 25 power push-offs w/ fast breakout on :30
MAIN SET (2250 yds)
Three Rounds of 750 yds – The 6 x 25s change, the rest is the same
- 6 x 25 – See Below for description
- 4 x 100 free or back pull w/ :10s rest
Goal: Match stroke count on first and last 50s - 1 x 200 super slow swim. Go on the next :60
Goal: Keep core tight and neck long
Round 1: 6 x 25 freestyle arms + dolphin kick w/ fins on :45
Goal: High stroke rate and fast breakouts
Round 2: 6 x 25 freestyle w/ band around ankles on :50
Goal: High Stroke rate with fast breakouts
Round 3: 6 x 25 freestyle sprint on 1:00
Cool Down (200 yds)
- 4 x 50 choice on 1:05