WARM-UP (1250 yds)

  • 6 x 100 free on 1:50
  • 2 x (3 x 50 one armers w/ :15s rest– 25 L arm only + 25 R arm only)
    #1: Fly         #2: Back           #3: Free
  • 3 x 50 Breaststroke drill w/ :15s rest
    #1: Breast pull w/ free kick #2: All 4s               #3 Kick w/ arms @ sides
  • 2 x 100 kick on 2:40

MAIN SET (1900 yds)

  • 4 x (4 x 25 on :35) – Keep the clock going
    Round 1: 4 x 25 fly, Round 2: 4 x 25 back, Round 3: 4 x 25 Breast, Round 4: 4 x 25 free
  • 4 x 100 free pull on 1:40
  • 4 x (2 x 50 on 1:10) – Keep the clock going
    Round 1: 2 x 50 fly, Round 2: 2 x 50 back, Round 3: 2 x 50 Breast, Round 4: 2 x 50 free
  • 4 x 100 IM order kick :20s rest
  • 6 x 50 IM Transitions on 1:00
    #1-2: 25 fly + 25 back #3-4: 25 back + 25 breast
    #4-5: 25 breast + 25 free

Cool Down (200 yards)

  • 4 x 50 choice on 1:05

Total Yards: 3350

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