WARM UP (1100 yards)

  • 1 x 300 free
  • Pull Set: 2 x 200 – 50 back + 50 breast + 100 free
  • Kick Set w/o board: 2 x (4 x 50) :15s rest
    • #1: 25 fly + 25 back
    • #2: 25 back + 25 breast
    • #3: 25 breast + 25 free
    • #4: 25 free + 25 fly

MAIN SET (1600 – 2000 yards)

  • Two Rounds – Second Round at a Lower Tempo Trainer Setting
    • 4 x 50 on 1:00/1:15 w/ Tempo Trainer set at a Moderately Fast Pace
    • 5 x 100 on 1:30/1:45/1:55/2:20
    • 1 x 100 EZ
  • IM Ladder (600 yards)
    • 1 x 100 IM :30s rest
    • 1 x 200 IM :45s rest
    • 1 x 300 IM 1:00 rest

COOL DOWN (300 yards)

  • 4 x 75 w/ :20s rest
    1. 25 free + 50 breast
    2. 25 breast + 50 free
    3. 25 free + 50 back
    4. 25 back + 50 free

Total Yards (3000 – 3600)

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