Warm-Up (1500 yards)

  • Dryland warm-up: Neck stabilizers and shoulder mobility w/ roller
  • Two Rounds – First round interval is on the left.
    1 x 200 on 3:30/3:15
    2 x 100 on 1:45/1:35
    4 x 50 on 1:00/:55
  • 12 x 25 kick IM order w/:10s rest

Main Set (2000 yards)

Two Rounds

  • 2 x 150 IM – 25 fly + 50 back + 50 breast + 25 free on 2:40
  • 1 x 50 pull w/ buoy in between feet
  • 2 x 200 free on 3:00
  • 1 x 50 breaststroke pull
  • 1 x 200 fast from dive broken at 100 w/ :10s rest to check time

Cool Down (300 yards)

  • 1 x 100 free pull
  • 1 x 200 choice

Total Yards (3800)

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