Focus: IM

WARM UP (1300 yards)

• 1 x 200 free – alternate 25 drill with 25 swim
• 4 x 100 kick IM order on 2:30/2:40/3:15
• 8 x 50 w/ :10s rest – 25 drill + 25 stroke IM order
• 1 x 100 free
• 2 x (4 x 25 pull IM order) :10s rest in between 25s

MAIN SET (1500-1900 yards)

• 4 x 25 IM order on :40/:45
• 8 x 50 on 1:00/1:10
  • Odds are IM strokes
  • Evens are free
  • #7 and #8 are 50 frees
• 4 x 25 IM order on :35/:40
• 8 x 100 on 2:00/2:10
  • Odds are IM
  • Evens are free
• 4 x 25 FAST IM order on 2:00
• Bonus – 1 x 400 IM

COOL DOWN (200 yards)

• 1 x 100 double arm backstroke
• 2 x 50 choice :15s rest

Total Yards: 3000 – 3400