WARM-UP (1000 yds)
- 1 x 400 choice
- 4 x 75 w/ :20s rest as follows:
25 drill, 25 kick, 25 stroke - 3 x (4 x 25 from middle of the pool IM transitions)
4 x Fly to back: Two handed touch
4 x back to breast: One handed touch on your back
4 x breast to free: Two handed touch
MAIN SET (1600 – 2000 yds)
- 3 x (3 x 50 on 1:10)
#1: 25 fly + 25 back #2: 25 back + 25 breast
#3: 25 breast + 25 free - 1 x 200 IM kick
- 10 x 75 IM on 1:30 from middle of pool as follows:
12.5 fly + 25 back + 25 breast + 12.5 free - 1 x 200 free pull
- Optional: 2 x 200 IM on 3:30
Cool Down (200 yards)
- 4 x 50 on 1:10 choice
Total Yards: 2800 – 3200