Warm-Up (800 yards)

  • 1 x 400 choice
  • Breaststroke drills
    • 1 x 50 breaststroke kick w/ arms at sides, hands touch heels
    • 1 x 50 breaststroke pull w/ noodle
    • 1 x 50 breaststroke pull w/o noodle
    • 1 x 50 All 4s – 4 kicks + 4 pulls + 4 full strokes
    • 1 x 50 breaststroke
  • 1 x 150 breaststroke kick w/ board

Pre-Set (600 yards)

  • 8 x 50 – 25 choice drill + 25 stroke on 1:05 IM ORDER
  • 1 x 200 IM kick

Main Set (1700 yards)

  • 1 x 400 IM broken by 25s: 5-10s rest each 25
  • 1 x 100 EZ
  • 3 x 400 free broken as follows:
    #1: 4 x 50 on :55 (set your pace) + 1 x 200 + 1:00 rest
    #2: 2 x 100 on 1:35(set your pace) + 1 x 200 + 1:00 rest
    #3: 1 x 400 – hold your pace!

 

Cool Down(300 yards)

  • 1 x 100 backstroke or double arm backstroke
  • 1 x 200 choice

 

Total Yards (3400)

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