Warm-Up (1250 yards)
- 1 x 500 – Last 25 of each 100 – Exaggerate your finish
- TWO ROUNDS
1 x 100 choice kick at 75% Rest = 20s
2 x 25 choice kick at 100% Rest = 40s - THREE ROUNDS
1 x 25 finish scull Rest = 10s
1 x 25 Doggie paddle Rest = 10s
1 x 100 build to 85% Rest = 30s
Main Set (2100 yds)
- 4 x 300 on 4:45/5:00 or Rest = 30s
First 150 Build Next 100 Fast Last 50 recovery - 2 x 300 w/ fins on 5:00 or Rest = 20s
First 150 Kick on back – fly or backstroke
Second 150 is build backstroke - 1 x 300 choice free, stroke or IM by 75s
Cool Down (200 yds)
- 1 x 100 easy choice pull
- 1 x 100 choice
Total Yards: 3350
Stretchcords: 1:00 Fly pull