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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