WARM UP (1100 – 1300 yards)

  • 1 x 200/300/400
  • Review Turns
  • 3 x 150 kick
    • 50 back + 50 free on side + 50 fly on back
  • 3 x 150 drill
    • 50 weak arm only, other arm at side, breathe on non-stroking arm side
    • 50 fists – lead with your wrists
    • 50 finger tip drag – enter in front of your shoulder

MAIN SET (1750-2050 yards)

  • Two rounds – second round interval drops by :05s
    • 3 x 75 on 1:15/1:25/1:30/1:40/2:00
    • 2 x 125 on 1:55/2:15/2:20/2:40/3:00
  • 7 x 100 free on 1:30/1:45/1:55/2:10/2:25/2:45
  • 1 x 100 EZ
  • Bonus: 4 x 75 Indiana IMs :20s rest

COOL DOWN (300 yards)

  • 1 x 200 EZ free pull
  • 1 x 100 – alt backstroke and double arm back by 25s

Total Yards: 3150 – 3650

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