WARM-UP (1100 yds)

  • 8 x 50 on 1:00 choice
  • 2 x 100 w/ :15s rest – 6-3-6 drill on your back
  • 4 x 50 w/ :15s rest – 25 your choice backstroke drill + 25 backstroke
  • 2 x 150 w/ :15s rest – Squeeze drill – Free or Back your choice

MAIN SET (2300 yds)

  • Broken Mile Plus Swim w/ :20s rest after each break
  • 1 x 400 (Goal Time: Kevin: 4:50, John/Maggie/Megan: 5:45,)
  • 1 x 350 – choice pull
  • 1 x 300 (Goal Time: Kevin: 3:38, John/Maggie/Megan: 4:20)
  • 1 x 250 – choice drill
  • 1 x 200 (Goal Time: Kevin: 2:20, John/Maggie/Megan: 2:50)
  • 1 x 150 – choice kick
  • 1 x 100 – backstroke
  • 7 x 50 backstroke kick on 1:20
  • 4 x (4 x 25 on :30 IM order)

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3600

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