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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