Warm-Up (1200 yards)

  • 3 x 400 – 200 free + 100 IM + 100 kick

Main Set (2500 – 2900 yards)

  • 4 x 100 on 1:40 – Descend 1-4
  • 1 x 400 on 6:00
  • 8 x 50 on 1:00 – Hold 50 USRPT average
  • Optional: 1 x 400 on 6:00
  • 4 x 100 kick
  • 4 x (3 x 75 on 1:20)

#1 – Build
#2 – Easy

#3 – Moderate stroke

Cool Down (200 yards)       

  • 4 x 50 choice on 1:10 – backstroke or double arm backstroke

                  

Total Yards: 3900 – 4300

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