Warm-Up (900 yards)
- 1 x 300 choice
- 6 x 50 pull on 1:00
Odds: 25 Hand drag recovery drill + 25 free w/ high elbow recovery
Evens: 50 Swinger style recovery freestyle w/ 2-beat kick
Recovery Style Video - 3 x 100 kick w/ :20s rest
75 choice kick @ a moderate pace + 25 sprint kick
Main Set (2100 yards)
- 12 x 50 on 1:00 – 25 stroke + 25 free IM order (skip free – free)
- 6 x 100 IM on 2:00
- 100 EZ
- 8 x 50 choice sprint on 2:00
- 100 EZ
- 4 x 75 choice pull w/ paddles @ a moderate pace on 1:20
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3200
Dryland Stretchcords: 2x(30s of fly pulls + 15s rest + 15s triceps only pulls)