Warm-Up (900 yards)
- 10 x walk-outs with a push-up
- 1 x 300 choice
- 3 x 100 kick w/ :20s rest 50 choice + 50 streamline on back
- 3 x 100 w/ :20s rest 50 fly drill + 50 free
Suggestions: 1 arm, 2 Left + 2 Right + 2 Both, narrow to wide pull,
strong finish by kicking hands out, and/or deep fly kick w/ streamline arms
Main Set (1900 yards)
- Two Rounds – Keep same stroke each round
4 x 50 on :55 @ 75% effort
2 x 50 on :50 @ 85% effort - 8 x 25 free build to 90% on :45
- 1 x 100 EZ free
- 4 x 100 choice sprint from a dive on 4:00
- 1 x 200 EZ
- 2 x 200 IM kick w/ :30s rest
Cool Down (200 yds)
- 1 x 200 choice EZ
Total Yards: 3000
Dryland Stretchcords: None today