WARM-UP (1200 yds)
- 400 choice swim
- 1 x 200 moving buoy drill
50 yards of each: Thighs, knees, ankles and no buoy - 8 x 50 IM order– 25 kick + 25 drill w/ :20s rest
- 8 x 25 power push-offs on :30
Two of each stroke, IM order
MAIN SET (1900 yds)
- 8 x 50 on 1:00
Odds are stroke IM order, Evens are free - 2 x (3 x 150 IM on 2:45 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
- 1 x 200 IM
Cool Down (200 yds)
- 4 x 50 on 1:10 choice
Total Yards: 3300