Warm-Up (1500 yards)

  • 1 x 300 choice
  • 8 x 75 w/ :20s rest
    Each 75 is a different stroke, IM order 50 stroke drill + 25 stroke
  • 3 x 100 IM kick on 3:00
  • 12 x 25 free on :30

Main Set (1600 yards)

Two Rounds

  • 4 x 50 on 1:00 – 25 stroke + 25 free
  • 4 x 150 on 2:30
    Odds are free
    Evens are IM – no free

Cool Down (200 yards)       

  • 4 x 50 choice on 1:10

Total Yards: 3300