Warm-Up (1500 yards)

  • Dryland warm-up: Push ups, Chair squats, tricep push ups
  • 10 x 150
    #1-4 are on 2:30
    #5-6 are kick on 3:30
    #7-8 are pull on 2:25
    #9-10 are free on 2:20

Pre-Set (400 yards)

  • 8 x 50 IM order on 1:10 – 25 drill + 25 kick

Main Set (1500 yards)

Three Rounds

  • 3 x 100 free on 1:25
  • 1 x 100 EZ backstroke on 2:05
  • 1 x 100 IM fast
  • 2:00 rest

Cool Down (300 yards)

  • 1 x 100 free pull
  • 1 x 200 choice

Total Yards (3700)

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