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
    1. 25 stroke + 50 free
    2. 50 stroke + 25 free
    3. 75 stroke

COOL DOWN (200 yards)

• 1 x 100 stroke that you didn’t do
• 1 x 100 EZ free

Total Yards: 2600 – 3050