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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