Warmup as written by Team Vision Quest…

Drylands: Start standing in front of the bleachers on the mats

* 50 push ups with hands on first step – easy
* 100 step ups
* 50 push ups with hands on the floor
* 100 step ups

Warm up: :10 rest

* 50 Finger Tip drill/50 free – emphasize drill on all 50 free
* 25 R arm/25 L arm/50 free
* 50 Catch Up/50 free
* 50 Fists/50 free
* 50 tennis balls/50 free

* 500 pull with paddles & buoy & snorkle – Build

Main Set: :10 rest

* 100 negative split
* 200 negative split
* 400 negative split
* 800 negative split
* 400 negative split
* 200 negative split
* 100 negative split

Kick Set: :10 rest

* 2 x 100 kick fast
* 2 x 50 fly kick on back
* 1 x 50 tombstone kick
* 1 x 100 kick with fins fast

4 x 25 underwater with fins on :20 rest