WARM-UP (1000 yds)

  • 1 x 200 choice
  • 8 x 50 on 1:00 drill – IM order
  • 8 x 50 on 1:00 Swim Golf (stroke count + time = golf score. Try to lower it.)

MAIN SET (2400 yds)

  • 1 x 100 free sprint for time from dive start
    (Practice starts for those attending meets)
  • 1 x 200 EZ
  • 4 x 75 fly kick on back w/ :20s rest
  • 2 x (4 x 125 IM+ on 2:30 w/ 2:00 break in between rounds)
    #1: 50 fly + 25 back + 25 breast + 25 free
    #2: 25 fly + 50 back + 25 breast + 25 free
    #3: 25 fly + 25 back + 50 breast + 25 free
    #4: 25 fly + 25 back + 25 breast + 50 free
  • 4 x 50 free kick on 1:15
  • 8 x 75 free on 1:10

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3600

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