Warm-Up (1300 yards)
- 4 x 125 w/ :15s rest
75 swim + 25 L arm lead kick + 25 R arm lead kick - 3 x 100 choice pull w/ :15s rest
- 10 x 50 on 1:00 Swim Golf
Options: All 10 free OR 5 choice stroke (add onto interval)+ 5 free
Main Set (1900 yards)
- 4 x 125 on 2:10 First 25 is fly, rest is free
- 8 x 50 on :55
Odds: Exaggerate finish w/ paddles
Evens: No paddles – 25 regular free + 25 exaggerate finish - 2 x 200 on 3:15
1st 100: “Kara Lynn Joyce style”
2nd 100: Exaggerate finish
Option: 2 x 200 backstroke on 3:30 - 8 x 75 Indiana IMs on 1:20
Cool Down (200 yds)
- 1 x 200 choice EZ
Total Yards: 3400
Dryland Stretchcords: Two Rounds: 10 x fly pull + 10 triceps + 15 free pull
Rest :30s in between rounds