WARM UP (1200 yards)

  • 1 x 400 swim
  • 4 x (2 x 50 :10s rest)
    • odds: stroke kick IM order
    • evens: 25 stroke drill + 25 stroke IM order
    • This means the first two 50s are fly, next two are back…
  • 8 x 50 on 1:00/1:10 swim golf

MAIN SET (1700 – 2300 yards)

  • 8 x 100 on 1:30/1:45/1:55/2:10
  • 1 x 100 EZ
  • 4 x 200 country club IMs – interval suggestions: 3:00/3:20/3:40/4:00
  • Bonus Set: 12 x 50 free kick on 1:15/1:20/1:30/1:40

COOL DOWN (300 yards)

  • 1 x 200 easy pull
  • 1 x 100 choice swim

Total Yards: 3200 – 3800

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