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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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