WARM UP (900-1050 yards)

  • 1 x 200/300 swim
  • 1 x 100/150 pull
  • Four Rounds of 3 x 50 – 50 drill + 50 kick + 50 swim
    • Round 1: Fly (may do one arm for 50 fly)
    • Round 2: Back
    • Round 3: Breast
    • Round 4: Free

MAIN SET (1300 yards)

  • 4 x 200 Country Club IMs :20s rest
  • Four Rounds of 4 x 25 on :40 choice
  • Each Round
    • #1: 1/2 Fast w/power push off) + 1/2 Easy
    • #2: 1/2 Easy + 1/2 fast w/ race finish
    • #3: All Easy
    • #4: All Fast w/ power push off and race finish
  • 4 x Dive off blocks – relay starts
  • Finish early? 4 x turns from flags to flags
  • 1 x (4 x 25 free relay)
  • 1 x (4 x 25 medley relay
  • 1 x (4 x 50 free relay

COOL DOWN (400 yards)

  • 1 x 200 easy free
  • 1 x 100 back or double arm back
  • 2 x 50 easy pull choice

Total Yards: 2600-2750

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