Warm-Up (1000 yards)
- 300 Choice Easy
- 6 x 50 w/ :15s rest
25 Tarzan + 25 Streamline kick on your back - 3 x 100 w/ :20s rest
25 scull – front, middle, finish + 50 tight core + 25 exaggerate finish - 4 x 12.5 choice sprint from a dive
Main Set (1800 – 2100 yds)
- Optional: Sprint from the blocks
1 x 100 and/or 2 x 50
1 x 100 EZ - Two Rounds (4 x 75)
Round 1: Backstroke Pull on 1:30
Round 2: Kick w/ fins on 1:30 - 3 x (4 x 100 @ 75% on 1:55)
1st 100: IM – Hold 1:40
2nd 100: Free – Hold 1:23
3rd 100: Backstroke – Hold 1:30
4th 100: Free – Hold 1:23
Cool Down (200 yds)
- 4 x 50 EZ on 1:00