Warm-Up (1200 yards)
- 4 x 100 on 1:45 – Last 25: Reduce the stroke count by 1 each 100
- 2 x (4 x 25 scull drill w/ :10s rest)
#1: Scull above head
#2: Side scull
#3: Finish scull
#4: Swim - 2 x 150 Tighten Up Drill w/ :20s rest
- 3 x 75 kick w/ board w/ :20s rest 25 hard + 50 moderate
- 3 x 25 Scooter Drill w/ board
#1: L arm
#2: R arm
#3: Alternate L and R arm
Main Set (1800 – 2200 yds)
- 10 x 100 free on 1:35 Try to hold 1:18 – 1:20 pace
- Kick Set:
1 x 100 kick w/ board @75%
4 x 50 kick w/ board on 1:20 Descend to 90%
4 x 25 ALL OUT Choice Kick on 1:00 - 4 x 100 pull w/ buoy on 1:50 (free) or 2:00(back)
50 moderate + 50 accelerate to fast - Bonus: 2 x 200 on 3:20/3:40 – Four underwater fly kicks off each wall
Cool Down (200 yds)
- 1 x 100 double arm backstroke or EZ backstroke
- 1 x 100 choice EZ
Total Yards: 3200 – 3600
Dryland Stretchcords: Alternate 5 fly pulls w/. 5 triceps until exhaustion