Warm-Up (650 yards)
- 1 x 400 straight through – 200 free + 50 kick + 100 free + 50 kick
- 10 x 25 on :30 Pull w/ buoy
Odds are easy Evens are build to 90%
Pre Set (750 yards)
THREE ROUNDS
- 2 x 50 Free, Back or Fly on 1:00 – Exaggerate the finish
- 4 x 25 Kick w/ board on :40
- 2 x 25 Tarzan w/ :15s rest
Main Set (1700 yds)
- 4 x (3 x 50 on 1:00)#1: Easy, #2: Medium, #3: Fast
Round 1 & 3: Tell the coach to get your stroke rate
Rounds 2 & 4: Count your stroke cycles - 6 x 50 choice kick + 5 Press-Outs on 1:30
- 4 x 150 pull w/ buoy w/ :15s rest
75 moderate + 75 moderately fast - 8 x 25 on 1:00 – Choice sprint from a dive
Cool Down (200 yds)
Total Yards: 3300
Stretchcords: 3 x 10 fly pulls w/ :20s rest