Warm-Up (800 yards)
- 1:00 of push-ups
- 4 x 200
#1: Choice
#2: 2 x (25 scull + 75 swim)
#3: Kick w/ board – 2 x (75 moderate + 25 hard)
#4: 2 x (25 L arm stroke, R hand on kickboard + 25 vice versa + 25 catch-up + 25 swim)
Main Set (2350 yards)
- THREE ROUNDS
2 x 100 free or back on 1:45 – Exaggerate finish
5 x Press-Outs
1 x 250 pull w/ paddles – Kara Lynn Joyce style w/ :30s rest - 2 x 500 on 8:30
#1: Broken for :10s @ 50, 100, 150, 200
#2: Broken for :10s @ 100, 300, 100 Goal Time: 7:00/7:10
Cool Down (200 yds)
- 1 x 100 on your back – double arm backstroke, backstroke or kick
- 1 x 100 choice
Total Yards: 3350
Dryland Stretchcords: 1:00 free pull