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Focus: IM
WARM UP (1200 yards)
- 1 x 300 choice swim
- 1 x 300 choice pull
- 3 x (4 x 50) IM order
Round 1 |
50 kick |
:15s rest |
Round 2 |
25 drill + 25 stroke |
:15s rest |
Round 3 |
50 stroke |
1:00/1:15/1:30/2:00 |
MAIN SET (1650 – 1950 yards)
- Transition Set: 3 x (3 x 50 on 1:05/1:10/1:30)
- Round 1: 25 fly + 25 back (Complete 3 x round 1 before going on to round 2)
- Round 2: 25 back + 25 breast
- Round 3: 25 breast + 25 free
- 100 IM set: 6 x 100 IM on 2:00/2:10/3:00
- 200 IM set: 3 x 200 IM
- Kick – Goal: 4:00 w/ :30s rest
- Pull – Goal: Use you hips w/ :30s rest
- Swim – Goal: Fast transitions
- Bonus Set (300 yards)
- 1 x 300 IM – first 50 of each stroke is kick
COOL DOWN (200 yards)
- 4 x 50 choice on 1:00/1:10/1:20/1:30
Total Yards: 3050 – 3350
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