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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