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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