WARM UP (1100 yards)

  • 1 x 300
  • Four Rounds IM order
    • 1 x 50 drill
      • Round 1: Fly drill- Vertical fly kick 3 x :30s w/ :15s rest
      • Round 2: Back drill – overhead scull (25 on each arm)
      • Round 3: Breast drill – breast pull w/ flutter kick
      • Round 4: Free drill – catch-up
    • 1 x 50 stroke kick
    • 1 x 100 stroke w/ 3 fly kicks off the wall (except breaststroke)

MAIN SET (1600 – 2200 yards)

  • 2 – 4 Rounds 4 x 25
    • #1: Power push off
    • #2: Build to sprint finish
    • #3: Easy
    • #4: Sprint
  • 7 x 100 free on 1:30/1:45/1:55/2:10/2:25/2:45
  • 1 x 100 EZ
  • Two Rounds – 4 x 75 Indiana IMs
    • #1: 25 fly + 25 back + 25 breast
    • #2: 25 back + 25 breast + 25 free
    • #3: 25 breast + 25 free + 25 fly
    • #4: 25 free + 25 fly + 25 back
  • Bonus: 4 x 100 IM kick :15s rest

COOL DOWN (300 yards)

  • 6 x 50 on 1:10/1:15/1:20/1:30

Total Yards: 3000 – 3600

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