WARM UP (1500 yds / 31 min)

1 x 300 on 4:30
4 x (3 x 50 on 1:10)
#1 fly drill – one arm
#2 back drill – one arm
#3 breast drill – all 4s

All 4s is 4 kicks + 4 pulls + 4 full strokes
4 x (3 x 50 on 1:00)
#1: 25 fly + 25 free
#2: 25 back + 25 free
#3: 25 breast + 25 free

MAIN SET (1200 yds / 23 min)

Indiana IMs
2 x (4 x 75 on 1:45)
#1: 25 fly + 25 back + 25 breast
#2: 25 back + 25 breast + 25 free
#3: 25 breast + 25 free + 25 fly
#4: 25 free + 25 fly + 25 back
100 easy
1 x 100 IM for time!
4 x 100 free on 1:35
Choose an interval that you will only get 5-10s rest

COOL DOWN (400 yds / 8 min)

1 x 200 pull on 3:10
4 x 50 easy on 1:00

Total Yards: 3100

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