WARM UP (1100 yards)

  • 2 x 200 on 3:15/3:40/3:50/4:30
  • 4 x 100 on 1:35/1:50/2:00/2:15
  • 4 x 75 kick :15s rest

MAIN SET (2100 – 2600 yards)

  • 10 x 100 on 1:30/1:45/1:55/2:10
  • 1 x 100 EZ
  • Backstroke Set – Two Rounds
    • 4 x 50 drill :10s rest
      • Drill Suggestions: Fashion model, One arm extended kick, One arm stroke, One arm stroke w/ legs crossed – Left arm stroke means left leg crosses over right leg
    • 4 x 50 backstroke w/ 2-3 underwater dolphin kicks off the wall on 1:00/1:15/1:20/1:30
    • 1 x 100 or 200 backstroke w/ 2-3 underwater dolphin kicks off the wall – see if you can hold your 50 pace
  • Bonus: 4 x 75 Indiana IMs :20s rest

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:00/1:10/1:15/1:30

Total Yards: 3400 – 3900

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