WARM UP (1200 yds / 24 min)
- Two Rounds – 1st round left intervals, 2nd round right intervals
- 1 x 200 on 3:30/3:20
- 3 x 100 on 1:50/1:40
- 1 x 100 kick on 2:30/2:20
MAIN SET (1600 yds / 33 min)
- Two Rounds
- 4 x 50 on 1:15 = 25 stroke drill + 25 stroke
- 1 x 100 IM on 2:15
- 1 x 100 free on 1:45
- 1 x 200IM on 4:00
- 1 x 200 free on 3:30
COOL DOWN (400 yds / 9 min)
- 1 x 200 pull
- 4 x 50 on 1:15
- 25 easy stroke
- 25 easy free
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