Focus: Meet Prep

WARM UP (900-1200 yards)

  • 6 x :45s vertical kick on 1:00
  • 5:00 choice warm-up swim
  • Turn drills – spread out in your lane
  • 12 x 50 choice on 1:15 – 25 drill + 25 swim
  • 2 x (4 x 25 on :45)
    #1: Fast to EZ, #2: EZ to Fast, #3: EZ, #4: Fast

MAIN SET (500 – 1300 yards)

  • 4 x Start off the blocks w/ breakout stroke then EZ back in return lane
  • 4 x 25 choice on 2:00 off the blocks – EZ back in the return lane
  • 1 x 200 Medley Relay
  • 1 x 200 Free Relay
  • Swimming in the meet tomorrow? Cool Down
  • Not swimming in the meet tomorrow optional set:

4, 8 or 12 x 75 Indiana IMs w/ :30s rest

COOL DOWN (200 yards)

  • 4 x 50 choice on 1: 10/1:15 or 1:30

Total Yards: 1600 – 2700

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