WARM UP (1400 yds / Time: 27 minutes)

  • 2 x 200 on 3:20
  • 2 x 150 on 2:30
  • 2 x 100 on 1:45
  • 2 x 50 on 1:00
  • 6 x 50 kick on 1:15
  • 100 swim

MAIN SET (1400 yds / Time: 27 minutes)

11 x 100 choice

#1 – 3 on 2:00        #4 – 6 on 1:50           #7 – 9 on 1:40           #10 – 11 on 1:30

4 x 75 choice on 1:30 (25 drill + 25 build + 25 fast)

Bonus Set (1000 yds / Time: 22 minutes)

  • 12 x 50 on 1:00 (25 fast stroke/ 25 moderate)
  • kick set:
    25 fast/25 recovery
    50 fast/50 recovery
    75 fast/75 recovery
    100 fast

COOL DOWN (200 EZ / Time: 3:30)
      

Total: 3000yds or 4000yds

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