WARM-UP (1400 yds)

  • 4 x 150 w/ :15s rest
    #1: Free              #2: Kick            #3: Free            #4: Pull
  • 4 x (4 x 50) w/ :20s rest
    Round 1: Kick – 50 of each stroke IM order
    Round 2: Drill – 50 of each stroke IM order
    Round 3: Pull – 50 of each stroke IM order
    Round 4: Stroke IM order

MAIN SET (1800 yds)

  • 4 x (4 x 75 Indiana IMs) on 1:40 w/ 1:00 break in between rounds
    Indiana IM : #1: 25 Fly + 25 Back + 25 Breast
    #2: 25 Back + 25 Breast + 25 Free
    #3: 25 Breast + 25 Free + 25 Fly
    #4: 25 Free + 25 Fly + 25 Back
  • 4 x 150 on 2: 30
    Hold this pace: Jack 2:06, John 2:12, Maggie 2:15, Megan 2:20

Cool Down (200 yards)

  • 4 x 50 EZ on 1:15

Odds are kick, Evens are pull

Total Yards: 3400

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