WARM UP (1000 yards)

  • 1 x 200 free
  • Pull Set: 2 x 200
    • 50 back pull
    • 50 breast pull
    • 100 free pull
  • Kick Set w/o board: 2 x (4 x 50)
    • #1: 25 fly + 25 back
    • #2: 25 back + 25 breast
    • #3: 25 breast + 25 free
    • #4: 25 free + 25 fly

MAIN SET (2000 – 2400 yards)

  • 6 x 50 swim golf on 1:00/1:10/1:20
  • 10 x 100 free on 1:30/1:45/1:55/2:10
  • 1 x 100 EZ
  • IM Ladder (600 – 1000 yards)
    • 1 x 100 IM :30s rest
    • 1 x 200 IM :45s rest
    • 1 x 300 IM 1:00 rest
    • Bonus: 1 x 400 IM OR repeat 1 x 200 IM

COOL DOWN (225 yards)

  • 3 x 75
    • 25 scull
    • 25 free
    • 25 kick on your back
  • 1 x 25 backstroke

Total Yards (3250 – 3650)

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