Warm-Up (900 yards)
- 200 Choice Easy
- 2 x 100 w/ :20s rest – 50 Weightless Buoy Drill + 50 swim
- 1 x 200 choice kick – 4th 25 of each 100 is build to 95%
- 3 x (4 x 25 on :40) – Keep same stroke per 4 x 25
Odds are stroke drill Evens are stroke w/ power push off
Main Set (2100 yds)
- THREE ROUNDS – Same stroke for each round
- 4 x 50 @ 85% on :50 for free or :55 for stroke (Rest s/b :10s)
- 2 x 150 @ 75% on 2:30 (Rest s/b :20s)
- No additional rest in between rounds
- 4 x 50 @ 80% on :55 pull w/ buoy and paddles
- 1 x 150 pull w/ buoy and paddles at 70% on 3:00
- 4 x 25 pull w/ buoy @90% on :30
- 1 x 150 pull w/ buoy @ 60%
Cool Down (200 yds)
- 4 x 50 EZ on 1:00
Total Yards: 3200
Stretchcords: TWO ROUNDS: 15 Triceps only and 15 Fly pulls w/ :30s rest