Warm-Up (1000 yards)
- 1 x 300 choice
- 4 x 50 on 1:00 – 25 swim + 25 Tarzan
- 2 x 150 Tighten Up Drill w/ :20s rest
- 2 x 100 Backstroke ball throw drill w/ :20s rest
Main Set (2150 yards)
- Three Rounds:
4 x 25 choice kick fast w/ :20s rest
3 x 100 choice pull w/ :20s rest – 50 moderate + 50 strong
1 x 50 easy
- 6 x 50 choice on 1:00 – descend 1-3 and 4-6
Same choice stroke for 1-3, and same choice stroke for 4-6 - 4 x 125 on 2:20 –
100 @ 75% + :10s rest + 25 power push-off to a sprint
Cool Down (200 yds)
- 1 x 100 double arm backstroke
- 1 x 100 choice
Total Yards: 3350
Dryland Stretchcords: 20-30 fly pulls + 10-15 triceps only + 30 free cycles