Warm-Up (1000 yards)
- 1 x 400 choice
- 4 x 50 on 1:00 – 25 fly drill + 25 free
- 1 x 200 fly kick on back, side or tummy (if tummy, use a board)
- 1 x 200 free pull, exaggerate the finish
Pre-Set (500 yards)
- 6 x 25 fly on :35 Exaggerate the finish
- 1 x 150 free kick w/ board – descend by 50s
- 4 x 50 strapless paddle pull on 1:05
First 25 is above head scull, face down w/buoy
Second 25 is doggie paddle w/ buoy
Main Set (1500 yards)
- 6 x 200 free or back w/ the 3rd 50 at 200 race pace Rest is :20s
- 1 x 200 Easy pull or kick
- 4 x 25 fly on :40 Exaggerate the finish
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00
Total Yards: 3200
Dryland Stretchcords: 2 x (20 fly pulls + 20 free cycles)