Warm-Up (1200 yards)
- 1 x 300 choice swim or drill
- 12 x 50 choice stroke @ a moderate pace on :55
- 4 x 75 kick w/ board w/ :20s rest, descend 1-4
Main Set (2000 – 2250 yds)
- 3 x ((2 x 25 on :45) + 1 x 150 on 3:00)
25s are one-arm twisted hip drill – try to hold water w/ the tops of feet
150s are 50 Tarzan + 100 swim - 6 x 100 pull on 1:40
1st 50: Breathe every 3 strokes, 2nd 50: Breathe every 5 strokes - 4 x 200 on 3:50 as follows:
50 choice stroke + 100 free + 50 stroke kick - Bonus: Stroke Ladder (250 yards)
1 x 25 on :30
1 x 50 on 1:00
1 x 75 on 1:30
1 x 100 on 2:00
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3400 – 3650
Dryland Stretchcords: 15 freestyle cycles + 10 triceps only pulls