WARM UP (1300 yards)

  • 1 x 300 free
  • 3 x 100 IM – stretch out strokes as long as you can
  • 6 x 50 choice kick on 1:15/1:30/1:40/1:45
  • Four Rounds: 3 x 25 on :30/:35/:40/:45
    • 1st 25 of each round: Distance per Stroke – Maximize!
    • 2nd 25 of each round: Fast cadence
    • 3rd 25 of each round: Combination of DPS + Fast Cadence to produce “easy speed”

MAIN SET (1400 – 2500 yards)

  • 8 x 125 on 1:55/2:05/2:15/2:35
    • #1: 25 easy speed + 100 moderate
    • #2: 100 moderate + 25 easy speed
    • #3: 50 easy speed + 75 moderate
    • #4: 75 moderate + 50 easy speed
    • #5: 75 easy speed + 50 moderate
    • #6: 50 moderate + 75 easy speed
    • #7: 125 moderate
    • #8: 100 easy speed + 25 moderate
  • 1 x 400 – alternate 100 kick and 100 backstroke
  • 1 x 800 IM broken by 25s
    • All remaining people in one lane
    • Order yourselves from fastest to slowest
    • First person starts the IM, next person leaves :05s later…
    • First person waits at the wall until the last person comes in
    • Repeat until each person has swum 8 x 25 of each stroke
  • Bonus: 6 x 50 choice on 1:10/1:20/1:30/1:45
    • #1-3 – Perfect your technique
    • #4-6 – Descend (#4 = 80%, #5 = 90%, #6 = 100%

COOL DOWN (200 yards)

  • 4 x 50 on 1:00/1:10/1:15/1:20

Total Yards: 1900 – 4000

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