WARM UP (1200 yards)

  • 1 x 400
  • 4 x 100 descend on old intervals
    • Second 100 is faster than the first 100
    • Third 100 is faster than the second 100, ect.
  • 8 x 50 on :55/1:00/1:05/1:10

MAIN SET (1800 – 2100 yards)

  • Heartrate set: 5 x 200
    • Take pulse for :06s after the 200
    • If your pulse is less than 12, start your next 200
    • If you pulse is greater than 12, wait 15s and then take you pulse again
    • Go on to your next 200 when you pulse is less than 12 for :06s
  • 5 x 75 kick :15s rest
    • #1: Fly kick on back, knees together
    • #2: 25 – L. leg only, 25 – R. leg only, 25 both legs w/ board
    • #3: Backstroke kick with arms streamlined over your head
    • #4: 25 – moderate, 25 moderately fast, 25 fast
    • #5: 50 breaststroke kick NOT &%
  • 3 x 150 pull
    • #1: 50 fast pull then 100 moderate
    • #2: 100 fast pull then 50 moderate
    • #3: 150 fast pull
  • BONUS: 100/200 or 300 IM

COOL DOWN (200 yards)

  • 1 x 100 backstroke
  • 2 x 50 choice on 1:10/1:15

Total Yards: 3200 – 3500

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