Focus: IM

WARM UP (800 yards)

  • 1 x 200 choice
  • 8 x 50 drill/swim on 1:10 – warm up all strokes
  • 1 x 200 IM kick

MAIN SET (2800 yards)

  • 1 x 500 free w/ 1:00 rest
  • 5 x 100 free on 1:30
  • 1 x 400 backstroke w/ 1:00 rest
  • 4 x 100 backstroke on 1:50
  • 1 x 300 breaststroke w/ 1:00 rest
  • 3 x 100 breaststroke on 2:00
  • 2 x 100 fly w/ :30s rest
  • 4 x 50 fly on 1:15

COOL DOWN (200 yards)

  • 50 double arm backstroke
  • 50 backstroke scull
  • 100 EZ free

Total Yards: 3800

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