Warm-Up (1200 yards)
- 200 SKPS (800 yds total)
- 2 x 150 Tighten Up Drill
- 1 x 100 Easy
Main Set (1800 yds)
- THREE ROUNDS – Same stroke for each round
- 4 x 25 on :30
- #1: Fast to EZ #2: EZ to Fast #3: All EZ #4: All Fast
- 2 x 50 on 1:00
- #1: All EZ #2: All fast
- Rest for 2 minutes
- 1 x 600 swim or pull w/ buoy
Every 3rd 50 is Catch Up Drill - 3 x 200 choice kick w/ fins – :20s rest
Cool Down (200 yds)
- 4 x 50 EZ on 1:00
Total Yards: 3200
Stretchcords: TWO ROUNDS: 20 Fly pulls