WARM UP (1300 yards)
- 1 x 150 free
- 1 x 50 scull w/ hands lower than elbows!
- 1 x 300 pull w/ paddles
- 1 x 50 scull w/ hands lower than elbows!
- 6 x 50 kick on 1:30
- 1 x 50 scull w/ hands lower than elbows!
- 4 x (4 x 25 IM order)
- Leave when the last person touches
- Round 1: Kick
- Round 2: Drill
- Round 3: Stroke
- Round 4: First half fast – power push off, underwater speed, breakout, then EZ
MAIN SET (2050 yards)
- Broken Mile – :15s rest after each distance
- 1 x 275
- 1 x 250
- 1 x 225
- …
- 1 x 25
- Sprint Set – Choice
- 4 x (50 sprint + 50EZ active recovery on 3:00)
COOL DOWN (200 yards)
- 1 x 200 choice
- Open water turns in warm pool
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