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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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