Warm-Up (1050 yards)
- 3 x 150 w/ :20s rest
100 swim + 50 catch-up drill - 1 x 150 kick w/ board – 75 moderate + 75 strong
- 6 x 50 from the middle of the pool w/ :15s rest
Work on turns – Fast into and out of the turns - 1 x 150 kick w/ board – 75 moderate + 75 strong
Main Set (1800 yds)
- 6 x 200 on 3:15 Descend 1-3 and 4-6 (Rest s/b 20-30s)
3rd 50 of each 200 is fast - 6 x 50 kick / board on 1:20 (if you are using fins) or 1:40 w/ no fins
Odds are moderate
Evens are fast - 3 x 150 pull w/ buoy w/ :20s rest
Second 50 of each 150 is fast
Cool Down (200 yds)
- 4 x 50 EZ on 1:10