Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
- 2 x 25 Kick
- 2 x 50 Drill
- 2 x 75 K/D/S
- 2 x 100 Build
10-15 seconds rest
=500 yds
Main Set
- 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
- 200 Swim (30 seconds rest)
- 4 x 100 Pull (10 seconds rest)
- 200 Swim
= 1600 yds
Warm Down
100 Warm down
Total Yards = 3,000 yds
