WARM-UP (900 yds)
- 4 x 150 w/ :20s rest as follows:
50 free + 25 back + 50 free + 25 breast or fly - 3 x (4 x 25 on :30 drill)
First round: Paddle on head
Second round: Long neck w/ retracted shoulders
Third round: Tight abs and gluts - Vertical Kicking: 3 minute challenge
MAIN SET (1950 – 2350 yds)
- 10 x 125 on 2:00
Alternate odds are moderately fast, evens are moderate - Sculling set – Two Rounds
25 sit and scull forward + 25 head first scull on stomach
25 sit and scull backwards + 25 feet first scull on stomach
50 free - 4 x 100 choice kick w/ fins on 2:00
- Optional: 400 IM broken by 25s for 15s rest
Cool Down (200 yards)
- 4 x 50 choice on 1:10