Warm-Up (1800 yards)

  • 1 x 400 choice
  • 8 x 50 – stroke drill down, stroke back on 1:00
  • 1 x 400 IM kick w/ fins
  • 3 x 200 country club IMs on 2:50

Pre-Set (400 yards)

  • 16 x 25 power push-offs IM order on :30

Main Set (1600 yards)
In all of the repeats below, Odds are stroke or IM, Evens are free

  • 2 x 200 on 3:15
  • 4 x 100 on 1:45
  • 8 x 50 on 1:00
  • 16 x 25 on :30

Cool Down (200 yards)       

  • 4 x 50 on 1:15
    Odds: EZ choice kick
    Evens: EZ choice pull

Total Yards: 4000

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