Warm-Up (1050 yards)

  • Dryland ab warm-up: crunches, leg drops, bicycle
  • 1 x 400 choice
  • 25 – 50 – 100 – 50 – 25 kick ladder w/ :10s rest in between distances
    25s are fly, 50s are breast or free, 100 is back
  • 1 x 200 – alternate 50 drill then 50 free
  • 1 x 200 free – no walls, flip before the walls

Pre-Set (500 yards)

  • 8 x 50 IM order pull on 1:10
  • 1 x 100 breaststroke kick on your back – keep knees underwater

Main Set (2000 yards)

  • 4 x 200 on 3:15 – (100 IM followed by 100 free)
  • 8 x 25 on :30 IM order
  • 4 x 50 free on :55 – Keep at 200 pace
  • 2 x 200 IM on 3:30
  • 8 x 25 free EZ on :40
  • 4 x 50 choice stroke on 1:00

Cool Down (200 yards)

  • 200 EZ

Total Yards (3750)

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