Warm-Up (1100 yards)
- 1 x 400 choice
- 1 x 200 – Alternate 25 scull w/ 25 swim
- 6 x 50 kick w/ fins on :55 – 25 moderate + 25 moderately fast
- 2 x 100 – “11” Drill
Main Set (2100 yds)
- 3 x 150 w/ :20s rest
50 One arm scooter drill w/ board + 100 free - 3 x 150 backstroke on 3:00 – Keep a 6-beat kick
- 6 x 100 choice pull on 1:40 – Descend by 100s
(If arms are getting tired from all the pulling, substitute kicking) - 8 x 75 on 1:40
Odds: 25 Fast Tarzan + 50 easy recovery
Evens: 25 Choice Fast + 50 easy recovery
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3400
Bonus: Dryland Stretchcords:
Two Rounds: 10 Fly Pulls + 5 Triceps only :20s rest