WARM-UP (1300 yds)

  • 1 x 400 choice
  • Finish Drills
    4 x 25 Finish scull w/ butterfly kick (time stroke finish w/ kick finish)
    4 x 25 One arm free, opposite arm extended, quick push finish
    1 x 100 freestyle w/ quick push finish
  • 12 x 50 choice on 1:10 – 25 kick + 25 drill or swim

MAIN SET (1600 yds)

Two Rounds – See if you can swim faster on the second round

  • 1 x 50 choice stroke on 1:00
  • 1 x 50 free on 1:00
  • 1 x 100 IM kick on 3:00 no board
  • 1 x 100 IM on 2:20
  • 1 x 100 free on 2:00
  • 1 x 200 IM on 4:00/4:30
  • 1 x 200 Free on 3:30
  • 1 x 2:00 break

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3100

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