WARM UP (1200 yards)

  • 1 x 200 free
  • 1 x 100 free kick
  • 1 x 200 backstroke
  • 1 x 100 backstroke kick
  • 4 x 50 – 25 breaststroke drill + 25 breaststroke
  • 1 x 100 breaststroke kick
  • 6 x 50 free on 1:00/1:05/1:15

MAIN SET (1500 – 2500)

  • (3 or 4 or 5) x 500 :30s rest
    • First 500: Every 4th 25 is breaststroke w/ a powerful kick
    • Second 500: 200 pull + 300 breathe every 3rd stroke
    • Third 500: 300 kick + 200 backstroke
    • Fourth 500: Every other 50 is a drill
    • Fifth 500: Broken – 200 :10s rest + 200 :10s rest + 100 – all freestyle

COOL DOWN (300 yards)

  • 1 x 100 backstroke
  • 1 x 100 breaststroke
  • 1 x 100 easy choice pull

Total Yards (3000 – 4000)

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