Warm-Up (1200 yards)
- 2 x 400 straight through –
200 + 25 L arm + 25 R arm + 50 catch up + 100 swim
First one is free, Second is back - Vertical Kicking – 4 x (:30s free + 10s fly + 20s rest)
- 4 x 100 straight through – 25 Doggie + 25 Tarzan + 50 Free Build
Main Set (1925 yds)
THREE ROUNDS – Same stroke for each round
- 1 x 200 @ “easy” stroke rate on 3:30
- 1 x 100 @ “moderate” stroke rate on 1:40
- 1 x 50 @ “fast” stroke rate on 1:30
- 1 x 25 @ “superfast” stroke rate on 1:00
DRILL/KICK
- 4 x 100 w/ :20s rest
25 L arm scooter + 25 kick + 25 R arm scooter + 25 kick
PULL w/ BUOY and PADDLES
- 1 x 400 choice
Cool Down (200 yds)
Total Yards: 3325
Stretchcords: Free Pull for One Minute Perfect Technique