Focus: Stroke

WARM UP (1400 yards)

  • 1 x 300 choice
  • 4 x (4 x 50:15s rest – 25 drill + 25 swim) IM order (4 x 50 of each stroke)
  • 1 x 300 IM kick – 75 of each stroke

MAIN SET (1800 yards)

SET #1: 3 x (4 x 75) – first 75 is free, second is 25 stroke + 50 free, third is 50 stroke + 25 free, fourth is 75 stroke

  • Round 1: 4 x 75 fly on 1:40
  • Round 2: 4 x 75 back on 1:30
  • Round 3: 4 x 75 breast on 1:35

SET #2: 2 x 300 IM on 5:00 First IM is country club (25 stroke/50 free), second is public course (50 stroke/25 free), third is all stroke
COOL DOWN (200 yards)

  • 4 x 50 choice on 1:15

Total Yards: 3400

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