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Focus: Stroke
WARM UP (1600 yards)
- 200 free
- 2 x 100 IM kick
- 200 free pull
- 4 x 100 IM :30s rest
- 2 x 100 free kick on 2:20/2:40/3:00/3:30
- 4 x 100 free on 1:30/1:55/2:20/2:45
MAIN SET (800 – 1250 yards)
- Four Rounds of 4 x 50 stroke (IM lane does one 50 of each stroke)
- Round 1: 25 kick + 25 swim
- Round 2: 25 drill + 25 swim
- Round 3: 25 pull + 25 swim alternate w/ 25 swim + 25 pull
- Round 4: 50 stroke
- Fly Interval is 1:20 or 1:30
- Back Interval is 1:10 or 1:20
- Breast Interval is 1:15 or 1:30
- IM Interval is 1:10 or 1:30
- Bonus Set (450 yards)
- Two Rounds of 3 x 75 :20s rest
- 25 stroke + 50 free
- 50 stroke + 25 free
- 75 stroke
COOL DOWN (200 yards)
- 1 x 100 stroke that you didn’t do
- 1 x 100 EZ free
Total Yards: 2600 – 3050
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