Warm-Up (1550 yards)
- 1 x 200 choice
- 4 x (4 x 25 stroke drill IM order on :30)
- 12 x 50 – 25 stroke IM order + 25 free on 1:05
- 1 x 200 IM kick
- 2 x 75 pull – 25 back + 25 breast + 25 free w/15s rest
Pre-Set
- Open turn drill review
#1: Front float w/ arms extended to backwards somersault
#2: Touch wall, pull back and push into streamline
Main Set (2000 yards)
- 1 x 100 IM, rest is :30s
- 1 x 100 free, rest is :30s
- 1 x 200 IM, rest is :45s
- 1 x 200 free, rest is :45s
- 1 x 300 IM, rest is 1:00
- 1 x 300 free, rest is 1:00
- 1 x 400 IM, rest is 2:00
- 1 x 400 free
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total Yards: 3750
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