WARM UP (1200 yds / time: 19 minutes)

  • 400 swim
  • 8 x 50 IM drill/swim on 1:10
  • 4 x 100 kick on 2:20

MAIN SET (1600 yds / time: 30 minutes)

8 x 125 IM on 2:20

  • #1, #5: 50 fly + 25 back + 25 breast + 25 free
  • #2, #6: 25 fly + 50 back + 25 breast + 25 free
  • #3, #7: 25 fly + 25 back + 50 breast + 25 free
  • #4, #8: 25 fly + 25 back + 25 breast + 50 free

4 x 150 on descending intervals by 5 seconds

  • #1: on 2:30
  • #2: on 2:25
  • #3: on 2:20

Bonus Set (600 yds / time: 14 min)

            8 x 25 on :45   Dive start with fast breakout then easy finish

            1 x 400 pull or IM

COOL DOWN (100 yds / time: 2:00)

48 strokes free style for Jackie’s 48th Birthday

Total: 2900 yds in 51 minutes OR 3500 yds in 65 minutes

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