Focus: An IM workout to remember

WARM UP (1000 yards)

  • 1 x 200 free
  • 6 x 50 free on 1:10 (25-drill + 25 swim)
  • 2 x 100 backstroke kick
    • 6 kick on L side – 1 stroke – 6 kicks on R side
    • lead rotation from side to side with hips
  • 4 x 50 breaststroke on 1:15 (25 drill + 25 breaststroke)
  • 1 x 100 fly kick on back

MAIN SET (2000 yards)

  • 1 x 400 free w/ :50s rest
  • 4 x 100 free on 2:00
  • 1 x 300 backstroke w/ :40s rest
  • 3 x 100 backstroke on 2:10
  • 1 x 200 breaststroke w/ :30s rest
  • 2 x 100 breaststroke on 2:15
  • 1 x 100 free w/ 3 fly strokes off each wall
  • 1 x 100 fly w/ fins

COOL DOWN (100 yards)

  • 1 x 100 double arm backstroke

Total Yards: 3100

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