Warm-Up (900 yards)
- 2 x 300 w/ :30s rest
75 swim + 25 above head scull
+ 75 swim + 25 middle scull
+75 swim + 25 finish scull
- 12 x 25 on :35
Odds: Power push-offs (your choice of stroke)
Evens: Streamline kick on your back
Main Set (2150 yards)
- 3 x 400 on 6:30, negative split and descend 1-3
- 2 x 25 choice ALL-OUT from a dive on 1:00
- 50 EZ
- 2 x 50 kick w/ board ALL OUT on 1:30
- 50 EZ
- 2 x 25 choice ALL-OUT from a dive on 1:00
- 50 EZ
- 4 x 150 pull w/ :30s rest
1st 50 build, 50 fast, 50 EZ
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3250
Dryland Stretchcords: 20 freestyle cycles + 15 fly pulls