Focus: Meet Preparation

WARM UP (1400 yards)

  • 200 SKPS
  • 8 x 50 kick on 1:20–odds are free, evens are choice stroke
  • 8 x 25 on :30 – Choice power push-offs + breakout, then EZ to the wall

MAIN SET (1900 yards

Four Rounds: (1 x 150) + (1 x 50)

  • 150s are on 2:20 (PINKISH RED ZONE)
  • 50s are recovery on 1:20

Choice Stroke Set (900 yards

  • 4 x 50 kick :15s rest
  • 4 x 50–25 drill + 25 swim :15s rest
  • 1 x 100 pull
  • 4 x 25 on :35–Set your 100 pace
  • 2 x 50 on 1:10–Keep your 100 pace
  • 2 x 100 w/ 2:00 rest–Hold your pace

1 x 200 country club IM (50s = 25 stroke + 25 free)

COOL DOWN (200 yards)

  • 4 x 50 on 1:10 EZ

Total Yards : 3500

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