Warm-up (1200 yds)

  • 2 x 150 Tighten Up drill w/ :15s rest
  • 2 x 150 pull w/ :15s rest Goal: Decrease your stroke count
  • 12 x 50 on :55  Descend #1-6 and #7-12

Main Set (1600 yds) –

  • 1 x 400 for time
  • 1 x 200 easy
  • 2 x 100 IM kick w/:15s rest
  • 4 x (4 x 25 on :35) IM order
    #1: Drill #2: Kick – no board #3: Drill #4: Stroke
  • 4 x 100 IM descend on 2:00

Cool Down (200 yds)

  • 4 x 50 choice on 1:05

Total Yardage: 3000

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