WARM-UP (1500 yds)

  • 1 x 500 choice
  • 8 x 75 on 1:45 – 25 kick + 25 drill + 25 swim
    Warm up any stroke that you would like to do today
  • 4 x (4 x 25 on :30)
    #1: Fast to EZ #2: EZ to Fast           #3: EZ      #4: Fast

MAIN SET (1600 yds)

Four Rounds of progressive 4 x 100 w/ :20s rest & 1:30 in between 4x100s
1 x 100 with 25 something + 75 moderate free
1 x 100 with 50 something + 50 moderate free
1 x 100 with 75 something + 25 moderate free
1 x 100 with 100 something

  • Round 1: All Freestyle with “something” = moderately fast
  • Round 2: “something” = your choice of stroke moderately fast
  • Round 3: “something” = IM
  • Round 4: All Freestyle w/ “something” = moderately fast

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3300

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