Warmup: (1300yds)

  • 300 Free
  • 200 Stroke
  • 4 x 200: 50 Kick + 50 Drill + 100 Swim (1 per stroke) on 4:00

Main Set: (1050yds)

  • 9 x 50 Working Turns: 3 x [Fly/Back, Back/Breast, Breast/Free] on 1:00
  • 4 x 125 Evens Stroke, Odds Free: Build 100, :10r, Sprint 25 on 2:30
  • 4 x 25 No breather Free or Fly – off the blocks or w/fins on 1:00

Cool Down

  • 3 x 50 (choice of 3 strokes): drill down/swim back EZ

Total = 2500 (60 Mins)

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