Warm-Up (1200 yards – about 30 minutes)

  • Core Exercises – 10 x hip dips, 10 x push ups, 10s boat pose
  • 4 x 100 choice on 1:50
  • 1 x 200 pull
  • 8 x 50 kick on 1:30 (25 kickboard + 25 tombstone)
  • 4 x 50 on 1:15 – 25 drill + 25 stroke IM order

Main Set (2250 yards – 48 minutes)

  • 10 x 100 free on 1:35
  • 10 x 75 Indiana IMs on 1:45
  • 10 x 50 choice stroke on 1:10

Cool Down(200 yards)

  • 1 x 50 breaststroke
  • 1 x 100 EZ free
  • 1 x 50 backstroke or double arm backstroke

 

Total Yards (3650)

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