WARM UP (1100 yards)

  • 1 x 400
  • 3 x 100 IM kick
  • 8 x 50 IM order (25 stroke drill + 25 stroke) :10s rest
  • 1 x 200 pull

MAIN SET (1850-2150 yards)

  • Two Rounds – Second round drop intervals by :10s
    • Ben/Kevin: 2 x 150 on 2:20
    • Ben/Kevin: 2 x 75 on 1:15
    • NOT Ben/Kevin: 2 x 100 on 1:55/2:05/2:25
    • NOT Ben/Kevin: 2 x 50 on 1:05/1:10/1:15
  • Two Rounds – watch your rest time and times
  • Try to drop your times on the second round
    • 1 x 200 negative split (:30s rest)
    • 1 x 100 negative split :20s rest
    • 1 x 50 fast 1:30s rest
    • 1 x 100 negative split :20s rest
    • 1 x 50 negative split :15s rest
    • 1 x 25 fast 1:00 rest
    • 1 x 100 EZ in between rounds
  • 1 x 100 choice for time

COOL DOWN (300 yards)

  • 1 x 50 double arm back w/ breast kick
  • 1 x 75 backstroke
  • 1 x 125 free
  • 1 x 50 kick

Total Yards: 3200 – 3550 yards

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