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
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