WARM UP (1050 – 1250 yards)

  • 1 x 200 free
  • 1 x 150 back
  • 1 x 100 breast
  • 6-8 x 50 – 25 drill + 25 swim :10s rest, RYAN
  • 6-8 x 50 kick on 1:15/1:25/1:40/1:45

MAIN SET (1700 – 2200 yards)

  • 1 x 400 for time :50s rest
  • 2 x 200 on 3:00/3:20/3:45/4:00
  • 1 x 300 :40s rest
  • 2 x 150 on 2:20/2:30/2:40/3:00
  • 1 x 200 :30s rest
  • 2 x 100 on 1:35/1:50/2:00/2:20
  • 1 x 100 :20s rest
  • 2 x 50 on :55/1:00/1:05/1:15
  • 1 x 50 :10s rest
  • 2 x 25 on :30/:35/:40/:45
  • Bonus
    • 4 x 100/125 pull :15s rest
    • First 25 of each pull is a stroke
    • Challenge: IM order for your 25 strokes

COOL DOWN (300 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 breaststroke
  • 1 x 100 free

Total Yards: 3050 – 3750

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