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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