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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