WARM-UP (1000 yds)

  • 1 x 200 choice
  • 1 x 200 kick – alternate hard + moderate kicks by 25s
  • 1 x 200 6-3-6 Drill
  • 1 x 200 free
  • 4 x 50 – 25 stroke kick (no board) + 25 stroke drill

MAIN SET (1700 yds) – Continuous 30 minute set – stick to the intervals
Free Pace: Threshold plus 2s per 100 yards

  • 4 x 50 25 choice stroke + 25 free on 1:00
  • 1 x 200 pull on 3:15
  • 1 x 200 country club IM on 3:45
  • 6 x 100 on 1:45
  • 1 x 200 country club IM on 3:40
  • 1 x 200 pull on 3:10
  • 2 x 50 choice stroke on 1:00

Cool Down (200 yds)

1 x 200 choice

Total Yards: 2900

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