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WARM UP (1300 yards)
- 1 x 400 free
- 1 x 200 back
- Kick Set: 4 x 100 :15s rest – Odds are IM, Evens are Free
- Drill Set: 4 x 75 :15s rest
- 25 left arm + 25 right arm + 25 both arms
- Odds are free
- Evens are back or fly
MAIN SET (1800 – 2300 yards)
- 8 x 50 swim golf on 1:00
- 8 x 75 on 1:30/1:45/2:00
- 8 x 100 on 1:45/2:05/2:40
- 25 back + 25 breast + 50 free
- Bonus: 4 x 125 on 2:20/2:40/3:00
- 25 fly + 25 back + 25 breast + 50 free
COOL DOWN (200 yards)
- 2 x 50 choice kick w/ :15s rest
- 2 x 50 choice w/ :15s rest
Total Yards (3300 – 3800)
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