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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