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