Focus: IM

WARM UP (1200 yards)

• 1 x 300 choice swim
• 1 x 300 choice pull
• 3 x (4 x 50) IM order

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
  1. Kick – Goal: 4:00 w/ :30s rest
  2. Pull – Goal: Use you hips w/ :30s rest
  3. 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