Warm-Up (900 yards)
- 1 x 200 choice
- 3 x 50 choice kick w/ board on 1:15
- 2 x 100 choice drill w/ :15s rest
- 3 x 50 choice kick w/ board on 1:20
Sprint the last 12.5yds - 1 x 200 build by 50s
Main Set (2350 yds)
- 2 x (8 x 50 pull on :55)
Round 1: Descend 1-4 and 5-8
Intermezzo: 8 x press-outs
Round 2: 25 Easy + 25 Accelerate - 3 x (3 x 150) – Keep the clock going
Round 1: Freestyle on 2:30
Round 2: 50 Back + 50 Breast + 50 Free on 2:50
Round 3: Freestyle on 2:20 - 8 x 50 kick w/ fins – fast on 1:05
Cool Down (200 yds)
- 1 x 100 double arm backstroke
- 1 x 100 choice EZ
Total Yards: 3450
Dryland Stretchcords: 20 Fly Pulls