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)

  • 1 x 200 EZ

Total Yards: 2700 – 3000

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