WARM-UP (1000 yds)
- 1 x 300 choice
- 4 x 100 w/ :15s rest
50 catch-up drill as 2 slow + 2 quick cycles
25 wide pull engaging your lats
25 free - 4 x 75 kick on 2:00
MAIN SET (1800 yds)
- 4 x 100 Faddle Drill
#1: L fin, R paddle #2: R fin, L paddle
#3: Both fins both paddles #4: No fins, No paddles - 4 x 100 on 1:40 Descend 1-4
- 12 x 25 choice on 1:00 The 1st5 yards is fast, the rest EZ
Wear a t-shirt and PJ full length bottoms w/ a drawstring for this set - 8 x 50 on 1:10 choice
Wearing swim suit only – fast in and out of the walls - 8 x 25 on :40 mummy drill kick
Cool Down (200 yards)
2 x 100 choice on 2:00