WARM-UP (1400 yds)
- 1 x 300 choice
- 2 x 150 w/ :15s rest
50: Weightless arm (rest one hand on buoy)
50 single arm lat pull down (single arm free, non-working hand at side, breathe on non-stroking side),
then 50 free
- 4 x (4 x 50) w/ :20s rest
Round 1: Kick – 50 of each stroke IM order
Round 2: Drill – 50 of each stroke IM order
Round 3: Pull – 50 of each stroke IM order
Round 4: Stroke IM order
MAIN SET (1800 yds)
- 4 x (4 x 75 Indiana IMs) on 1:30 w/ 1:00 break in between rounds
Indiana IM : #1: 25 Fly + 25 Back + 25 Breast
#2: 25 Back + 25 Breast + 25 Free
#3: 25 Breast + 25 Free + 25 Fly
#4: 25 Free + 25 Fly + 25 Back - 4 x 150 on 2:05
(Choose an interval that will give you 15s rest from your threshold 400 pace.)
Cool Down (200 yards)
- 4 x 50 EZ on 1:15
Odds are kick, Evens are pull
Total Yards: 3600