Focus: Distance and Strokes

WARM UP (1150yards)

• 400 swim
• 75 breast + 75 backstroke
• 150 choice kick w/ board
• 150 choice kick w/o board
• 6 x 50 fists on 1:00

MAIN SET (2400 yards)

• 3 x 800 as follows:
  1. 2 x (4 x 100 on 1:10)
     • First 100 is 25 stroke + 75 free
     • Second 100 is 50 stroke + 50 free
     • Third 100 is 75 stroke + 25 free
     • Fourth 100 is 100 stroke
  2. 2 x 400 on 7:00
  3. 4 x 200 IM on 3:30 (Lane 5)/4:00 (Ryan)

COOL DOWN (300 yards)

• 2 x 150 choice

Total Yards: 3850