Warm-Up (1400 yards)
- 1 x 200 choice
- 2 x 100 pull holding paddles against wrists
- 5 x 100 on 1:35
- 1 x 500 – See how close you can get to holding your 100 pace
Main Set (1850 yds)
- Four Rounds (800 yds)
Keep the clock running
4 x 25 on :40 Power Push-Offs IM order
(12.5 yds fast, then easy to the wall)
1 x 100 IM on 2:00 – work on your push-offs and underwater - Three Rounds (1050 yds)
Keep the same stroke for the round
1 x 100 free kick + 1 x 50 stroke kick
1 x 50 free pull + 1 x 50 stroke pull
2 x 50 stroke – fast on 1:30
Cool Down (200 yds)
- 4 x 50 choice on 1:05