Warm-Up (1100 yards)

  • 400 choice
  • 4 x 75 pull w/ paddles on 1:10
  • 8 x 50 free on 1:00
    #1-2: 12.5 hard + 37.4 moderate
    #3-4: 25 hard + 25 moderate
    #5-6: 37.5 hard + 12.5 moderate
    #7-8: 50 hard

Pre-Set (400 yards)

  • 8 x 50 on 1:00 – stroke drills IM order

Main Set (1800 yards)

Four Rounds

  • 8 x 25 stroke IM order on :35
  • 1 x 100 IM kick w/ 30s rest
  • 1 x 150 IM w/ :1:00 rest – 150s are as follows:
    Round 1: 75 fly + 25 back + 25 breast + 25 free
    Round 2: 75 back + 25 breast + 25 free + 25 fly
    Round 3: 75 breast + 25 free + 25 fly + 25 back
    Round 4: 75 free + 25 fly + 25 back + 25 breast

Cool Down (200 yards)       

  • 4 x 50 EZ on 1:10

Total Yards: 3500

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