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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