Warm-Up (1000 yards)
- 5 x 100 choice w/ :20s rest
Odds: 75 swim + 25 streamline kick on your back
Evens: 75 swim + 25 dog-paddle - 6 x 50 on 1:10
Odds: Kick with a board
Evens: 25 L arm lead kick + 25 R arm lead kick - 4 x 50 on 1:05 Catch-Up Drill
Main Set (1800 yards)
- TWO ROUNDS (1200 yds)
- 4 x 50 One arm kickboard scooter drill w/ :20s rest
- 4 x 100 on 2:15
#1: Easy #2: Moderate #3: Strong #4: Sprint - 1 x 2:00 minute rest
- THREE ROUNDS (600 yds)
- 4 x 25 on :40 @ 75% speed
Power push-offs – free or fly. Work on exaggerating finish - 1 x 100 pull w/ buoy and paddles
Cool Down (200 yds)
- 4 x 50 EZ choice on 1:00
Total Yards: 3000
Dryland Stretchcords: 2 x (25 fly pulls + 15 triceps only)