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WARM UP (1500 yards)
- Two Rounds – Second round subtract :10s from intervals
- 1 x 200 on 3:10/3:40/4:00/4:30/5:00
- 1 x 150 on 2:20/2:45/3:00/3:15/3:45
- 2 x 100 on 1:40/1:55/2:05/2:20/2:45
- 1 x 200 choice kick
- 4 x 50 – 25 stroke drill + 25 stroke
MAIN SET (1200 yards)
- 8 x 25 on :35/:45 choice power push offs – first 12.5 yards fast
- 8 x 25 on :45/:50 choice from middle of pool – work on fast turns
- 4 x starts w/ fast underwater and break out
- Mock Meet
- 1 x 50 sprint choice off blocks followed by 100 EZ in cool down lane
- 1 x 100 sprint choice off blocks followed by 100 EZ in cool down lane
- 1 x 50 sprint choice off blocks followed by 100 EZ in cool down lane
- 1 x 200 IM kick
COOL DOWN (300 yards)
- 6 x 50
- #1: Pull
- #2: Backstroke
- #3: 25 – left arm only free + 25 right arm only free
- #4: Backstroke pull
- #5: Easy free
- #6: Double arm backstroke
Total Yards: 3000
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