Warm-Up (1600 yards – 20 minutes)
- 1 x 400 choice
- 2 x (3 x 100 IM, 1st 100 is kick, 2nd 100 is drill, 3rd 100 is swim) :20s rest
- 4 x 100 free descend on 1:45
- 4 x 50 free on 1:05 (15 yds fast, 35 yds moderate)
Pre-Set (400 yards – 5:20 minutes)
- 4 x 100 w/ fins on 1:20 – First two strokes off each wall are fly
Main Set (1200 yards – 36 minutes)
Eight Rounds – One round every 3:30
- 25 sprint stroke from dive
- 75 active recovery – freestyle
- 50 stroke – work on underwater – stay underwater until after flags
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total Yards: 3400
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