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WARM UP (1000 yards)
- 1 x 400
- 4 x 50 kick on 1:20/1:30/1:45
- 4 x 100 on 1:40/1:55/2:05/2:20 descend each 100
MAIN SET (1500 yards)
- Four Rounds(each round = 4 parts) – keep same stroke for an entire round
- Part 1: 4 x 50 – 25 drill + 25 swim :10s rest
- Part 2: 4 x 25 – build to race finish on :40/:45/:50/1:00
- Part 3: 2 x 50 sprint from blocks on 2:00/2:15/2:30 – leave 10s apart
- Part 4: 2 x 50 easy recovery on 1:15/1:30/1:40
- Bonus: 1 x 300 pull
- Bonus: Turn Review – if needed/wanted
COOL DOWN (200 yards)
Total Yards: 2700 – 3000
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