5:15-5:24: Warm up (200-400 yds) on your own

5:25-5:31: 12 x 25 choice on :30 – use fins if you need them

5:32-5:34: 11 x tricep push-ups on the sidewall of the pool

5:35-5:41: 10 x 30s of vertical kick w/ :10s rest

5:42-5:54: 9 x 50 (25 drill + 25 swim) on 1:10

5:55-5:57: 8 x push-ups on land or starting blocks

5:58-6:10: 7 x 75 (odds are stroke) on 1:40

6:11-6:22: 6 x 75 or 100 on 1:50 – The first length is stroke IM order

6:23-6:25: 5 x V-sits with arms around lane lines

6:26-6:36: 4 x 100 or 150 on 2:30 – First 50 is a pull

6:37-6:39: 3 x no arm or hand somersault turn drill from a front float

6:40-6:44: 2 x 25 choice sprint from a dive on 2:00

6:45-6:50: 200 cool down

 

Total Yards: 3050-3250

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