WARM-UP (1100 yds)

  • 400 choice swim
  • 8 x 50 IM order on 1:05 – 25 drill + 25 swim
  • 2 x 150 squeeze drill on 2:15

MAIN SET (2300 yds)

  • 8 x 50 on 1:00
    Odds are stroke IM order, Evens are free
  • 2 x (3 x 150 IM on 2:20) as follows:
    #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
  • 8 x 50 kick IM order w/ :15s rest
  • 3 x 200 IM on 3:00 as follows:
    #1: 75 fly + 50 back + 50 breast + 25 free
    #2: 50 fly + 75 back + 50 breast + 25 free

#3: 50 fly + 50 back + 75 breast + 25 free

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 3600