Focus: Shoulders and Lats / On Deck: Wall hand slides

Warm-up (1400 yds)

  • 1 x 500 choice – Long neck and relaxed recovery
  • 8 x 50 IM drill/swim on 1:00
  • 3 x (100 = 50 breast + 50 free pull) on 2:00
  • 2 x (4 x 25 power push offs IM order on :30)

Main Set (1550 yds)

  • 1 x 200 free kick
  • 2 x 100 free on 1:40
  • 1 x 150 backstroke pull
  • 2 x 75 backstroke on 1:30
  • 1 x 100 breaststroke kick
  • 2 x 50 breast on 1:05
  • 1 x 50 fly pull
  • 2 x 25 fly on :30
  • 1 x 25 EZ
  • 5 x 100 IM on 1:50

Cool Down (200 yds)

  • 4 x 50 choice on 1:00

Total Yardage: 3250

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