Warm-Up (1000 yards)
- 1 x 1000 straight through as follows:
200 choice + 100 streamline kick on your back + 200 choice +
100 catch-up drill + 400 negative split (200 moderate + 200 strong)
Pre-Set (800 yards)
- Four Rounds – Each round get a bit faster
1 x 50 choice kick w/ :15s rest
2 x 25 on :35 – One Arm Kickboard Drill (head up)
1 x 100 choice pull w/ :15s rest
8 x Press-Outs
Main Set (1100 yards)
- 10 x 50 choice @ 80% on 1:10 from a dive
- 1 x 200 Easy pull or kick
- 8 x 50 choice on 1:20
Odds: 25 easy + 25 hard
Evens: 25 Fast Tarzan + 25 easy
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00
Total Yards: 3100
Dryland Stretchcords: 2 x (5 triceps only + 15 fly pulls + 5 triceps only)