WARM-UP (900 yds)

  • 8 x 50 on 1:00
  • 8 x 50 IM order w/ :15s rest
    25 stroke kick + 25 stroke drill
  • 4 x 25 IM order on :40

MAIN SET (2225 yds)

  • 4 x (1 x 100 IM on 2:30 + 1 x 50 Free on 1:00)
  • 1 x 200 IM Kick – no board
  • 3 x (1 x 150 IM on 3:15 + 1 x 75 Free on 1:45)
    #1: 50 fly + 50 back + 25 breast + 25 free
    #2: 25 fly + 50 back + 50 breast + 25 free
    #3: 25 fly + 25 back + 50 breast + 50 free
  • 1 x 200 IM Kick – no board
  • 2 x (1 x 175 IM on 4:00 + 100 Free on 2:00)
    #1: 50 fly + 50 back + 50 breast + 25 free
    #2: 25 fly + 50 back + 50 breast + 50 free

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 3325

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