Warm-Up (1250 yards)
- 5 x 100 on 2:00 – Last 25 is streamline kick on your back
- 10 x 50 free drill w/ :15s rest
Odds: 25 scull + 25 swim
Evens: 25 catch-up + 25 build - 10 x 25 fast kick w/ board on :45
Main Set (2150 yds)
- 4 x 200 on 3:45
Odds are free or back Evens are IM - 10 x 75
Odds are free or back on 1:20
Evens are 25 Doggie Paddle + 25 Free + 25 Tarzan on 2:20 - 4 x 150 on 3:00
50 kick + 50 pull + 50 swim
Cool Down (200 yds)
- 1 x 100 EZ kick
- 1 x 100 choice EZ
Total Yards: 3600
Dryland Stretchcords:
Two Rounds: 10 Fly Pulls + 10 triceps only + 10 Alternating pulls