Warm-Up (1200 yards)

  • 400 choice
  • 200 IM kick
  • 8 x 50 IM drill on 1:05
  • 1 x 200 country club IM (25 stroke + 25 free, IM order)

Pre-Set (800 yards)

  • 4 x 50 free on 1:00 – swim golf
  • 4 x 50 free kick on 1:20
  • 4 x 100 free on 1:35

Main Set (1000 yards)

  • 4 x 25 fly on :35 followed by 1:00 rest
  • 1 x 150 – 100 fly + 50 back on 3:00
  • 4 x 25 back on :35 followed by 1:00 rest
  • 1 x 150 – 100 back + 50 breast on 3:00
  • 4 x 25 breast on :40 followed by 1:00 rest
  • 1 x 150 – 100 breast + 50 free on 3:00
  • 4 x 25 free on :35 followed by 1:00 rest
  • 1 x 150 – 100 free + 50 fly on 3:00

Cool Down(200 yards)

  • 4 x 50 choice on 1:10

Total Yards (3200)

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