Warm-Up (1050 yards)
- 2 x 250 w/ :25s rest
100 swim + 150 kick w/ board - 8 x 50 drill w/ :10s rest
Odds are Catch-Up, exaggerating the finish
Evens are One Arm Drill, Opposite arm extended - 3 x (25 finish scull + 25 build + 8 press-outs + 20s rest)
Main Set (2300 yards)
- 2 x (4 x 150 – 75 moderate + 50 fast + 25 recovery)
Round 1: Free on 2:30
Round 2: Back on 2:45 - 2 x (3 x 50 on 1:00 – 25 kick + 25 drill IM order, no free)
- 4 x 200 IM w/ :30s rest
#1: Country Club
#2: Country Club EXCEPT for backstroke
#3: 25 Fly + 25 free + 50 back + 50 breast + 50 free
#4: 200 IMCool Down (200 yds)
- 1 x 50 Double arm backstroke
- 1 x 100 easy pull or kick
- 1 x 50 choice
Total Yards: 3500
Stretchcords: 2 x 15 Triceps only
Round 1 is Alternating Arms , Round 2 is both arms at the same time