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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