Weights +
- 200 swim warm-up
- 100 kick
- 4 x 50 as 1 drill/1swim @ 20s rest
- 4 x 25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
- 4 x 100 swim smooth @ 1:45
Set #1 – Pull
- 300 Pull DPS @ 6:00/7:00
- 4 x 50 swim strong @ 55/1:10 Focus on pulling strong w/ no equip.
- 2 x 150 pull DPS @ 2:15/2:30
- 4 x 50 swim desc. 1-4 @ 55/1:10
- 4 x 75 pull DPS @ 1:15/1:30
- 4 x 50 swim all out @ 55/1:10
- 100 easy swim
Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as
- #1 – 6 x 25 @ 10s rest
- #2 – 3 x 50 @ 20s rest
- #3 – 2 x 75 @ 30s rest
- #4 – 100 – 30s rest – 50
*Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall
100 easy cool down
TOTAL: 3100m