WARM-UP (1400 yds)
- Review pull-out and open turns on deck
- 4 x 100 free on 1:45
- 4 x 75 w/ :15s rest
25 breast pull w/ free kick + 25 breast kick, arms at sides + 25 breast - 4 x 50 on 1:05 – All 4s drill
- 2 x 100 breaststroke on 2:00
- 6 x 50 on 1:00 – 25 kick + 25 drill
Odds are fly, Evens are backstroke
MAIN SET (2400 yds)
- 4 x 100 IM on 1:50
- 4 x 100 free on 1:30
- 4 x 100 kick on 2:30 – IM order ( 1 x 100 of each stroke)
- 4 x 100 pull on 2:00 – IM order (1 x 100 of each stroke)
- 4 x 100 IM on 1:45
- 4 x 100 free on 1:25
Cool Down (200 yards)
- 1 x 200 EZ
Total Yards: 4000
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