Warm-Up (900 yards)
- Dryland warm-up: Snow angel, pac-man, plank marches
- 1 x 300 choice
- 1 x 300 pull
- 1 x 300 kick – 25 fast +25 EZ + 50 fast +50 EZ +75 fast +75 EZ
Pre-Set (500 yards)
- 4 x 75 choice :15s rest – 25 kick + 25 drill + 25 swim
- 4 x 2-turn 50s on 1:15 – Choice stroke, work the turns!
Main Set (1800 yards)
- 2 x (4 x 100 stroke on 1:50 or 2:00 for breast)
#1: 25 stroke + 75 Free #2: 50 stroke + 50 free
#3: 75 stroke + 25 free #4: 100 stroke
Keep the same stroke for 4 x 100 - 1 x 200 choice kick
- 8 x 100 on 1:55
Odds are IM or stroke, Evens are free
Cool Down (200 yards)
- 4 x 50 on 1:10 EZ
Total Yards (3400)
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