Warm-Up (1200 yards)
- 1 x 300 choice
- 6 x 75 – 25 swim + 25 scull + 25 swim :15s rest
- 3 x 150 – 75 moving buoy drill + 75 kick :20s rest
Main Set (1900 yards)
Three Rounds
- 4 x 25 free – 3 or less breaths per length
Rest = as long as you need - 1 x 200 free w/ :40s rest
75 exaggerate the finish + 50 Tarzan + 75 swim - 1 x 100 kick w/ :40s rest
25 easy + 50 fast + 25 easy
8 x 25 sprints on 1:00
- Odds are free
- Evens are alternating fly and back
4 x 125 free or back :20s rest
- 25 streamline kick on your back + 75 swim + 25 streamline kick on your back
Cool Down (200 yds – choice)
Total Yards: 3300