Warm-Up (1000 yds – 22 minutes)

  • 1 x 300 choice
  • 7 x 50 on 1:00 – 25 hesitation drill + 25 free
  • 7 x 50 kick on 1:20
    #1-2: 12.5 fast + 37.5 moderate, #3-4: 25 fast + 25 moderate
    #5-6: 37.5 fast + 12.5 moderate,   #7: 50 fast

Pre-Set (300 yds – 8 minutes)

  • 6 x 50 on 1:15 – 25 kick + 25 drill IM order (no free)

Main Set (2000 – 2300 yards – start at 5:45)

  • 4 x 8:00 timed swim w/ 2:00 rest
    Odds are free, Evens are 100 IM repeats

Cool Down (200 yards)

  • 1 x 100 backstroke
  • 1 X 100 double arm backstroke

Total: 3500-3800

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