Warm-Up (1300 yards)
- 4 x 150 w/ :15s rest
50 swim + 25 scull + 50 swim + 25 streamline kick on back - 2 x (4 x 50 on 1:15)
#1: L arm scooter drill
#2: R arm scooter drill
#3: 25 L arm scooter + 25 R arm Scooter
#4: swim w/ high elbow catch - 2 x (4 x 25 on :45 Fast kick – no fins + 50 EZ kick)
Main Set (1800 yds) **TWO ROUNDS**
- 8 x 75 on 1:15 @ 80% Goal Time = 1:00
- 2 x 50 on 1:05 – 25 Tarzan + 25 EZ
- 4 x :40s Vertical Kick w/ :20s rest
- 1 x 200 choice – 150 build by 50s, then EZ 50
Cool Down (300 yds)
- 2 x 100 pull – 25 yds catch up + 75 swim w/ long strokes
- 1 x 100 choice EZ