Warm-Up (800 yards)
- Dryland warm-up: Chair squats, Prone snow angel, mountain climbers
- 1 x 300 choice
- 1 x 200 IM kick
- 4 x 75 = 50 drill + 25 stroke – IM order
Pre-Set (400 yards)
- 8 x 50 on 1:00
#1-2: 12.5 hard + 37.5 moderate #3-4: 50 hard + 50 moderate
#5-6: 37.5 hard + 12.5 moderate #7-8: 50 hard
Main Set (2600 – 3100 yards)
- 20 x 25 IM order on :30 (Option: Fins or Free)
- 1 x 200 pull recovery
- 5 x 100 IM on 1:40
- 1 x 200 pull recovery
- 20 x 25 free on :25
- 1 x 200 pull recovery
- 5 x 100 free on 1:30
- Bonus: 1 x 500 – Hold the 100 pace from your 5 x 100s
Cool Down (300 yards)
- 6 x 50 choice on 1:10
Total Yards (4100 – 4600)
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