Warm-Up (900 yards)
- 8 x push-ups on starting blocks or deck
- 1 x 300 – Last 25 of each 100 is Doggie Paddle
- 2 x (3 x 50 on 1:00 – 25 drill + 25 swim)
#1: L arm only, R arm at side. Breathe to the right
#2: R arm only, L arm at side. Breathe to the left
#3: Catch-up
- 8 x press-outs
- 6 x 50 kick on 1:15 – 25 fast + 25 easy
Main Set (2200 yards)
- 12 x 100 as follows:
#1-3 on 1:45, #4-6 on 1:40, #7-9 on 1:35, #10-12 on 1:30
Keep the clock going! - 4 x 150 w/ :15s rest
50 choice kick + 50 choice drill + 50 choice swim - 2 x 200 pull on 3:30
75 moderate + 75 fast + 50 EZ
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3300
Dryland Stretchcords: 2 x (25 fly pulls + 25 free pulls)