WARM UP (1000 yds / time: 19 min)

  • 1 X 200 on 3:30
  • 4 X 150 on 2:45
  • 4 X 50 drill/swim on 1:10

MAIN SET (1900 or 2000 / time: 39 min)

4 X 200 on 4:15
100 swim/100 kick
8 X 100 on 1:50
Pull free or swim IM
1 X 400 free or 1 X 300 IM
Focus on great turns and streamlines

Bonus (250yds / time: 7 min)
10 X 25 on :40
odds: blocks/25 sprint with tempo trainer
even: build to race finish

WARM DOWN (200 EZ / time: 3:30)

Total yards: 3200 or 3450

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