Warm-Up (1000 yards)

  • 2 x 200, 200 = 100 free + 50 back + 50 breast
  • 300 Pull
  • 200 IM Drill
  • 100 Breast kick on back – don’t let knees breaks water surface

Pre-Set (400 yards)

  • 4 x 25 on :30 – 3 L arm only + 3 R arm only + 3 both arm fly
  • 4 x 25 on :30 – 3 L arm only + 3 R arm only + 3 both arm back
  • 4 x 25 on :40 – 4 kick arms in stream line + 4 pull legs in streamline
    + 4 breaststroke cycles
  • 4 x 25 on :40 – 3 free strokes then glide w/ one arm extended until you stop moving, then repeat

Main Set (1600 yards)

  • 2 x 50 fly on 1:20
  • 3 x 100 – 25 fly + 75 back on 1:45
  • 4 x 50 back on 1:10
  • 3 x 100 – 50 back + 50 breast on 1:45
  • 4 x 50 breast on 1:10
  • 3 x 100 – 25 breast + 75 free on 1:45
  • 4 x 50 free on :55

Cool Down(200 yards)

  • 1 x 200 choice

Total Yards (3200)

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