Warm-Up (1000 yards)

  • 4 x 100 free on 1:45
  • 2 x 100 IM kick on 2:30
  • 2 x 200 free on 3:10

Pre-Set (400 yards)

  • 4 x (3 X 25 on :35) – 25 no board kick + 25 drill + 25 stroke
  • IM turns review – do 2 turns of each transition flag to flag
  • 1 x 100 IM – stretch our your strokes

Main Set (1600 yards)

  • 1 x 400 IM
  • 1 x 200 – EZ
  • 12 x 50 free on :55
  • 8 x 25 power push offs + fast break out then EZ on :30
  • 8 x 25 choice sprint on 1:00

Cool Down(200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 50 breast
  • 1 x 50 EZ free

Total Yards (3200)

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