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
    • 25 fly + 50 free
  • 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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