Warm-up

600 Mixed
10x50 w/fins even: free kick swim
odd: back kick swim (1100)


1:00

Pre-Set

200 Breaststroke Distance Per Kick
50 Breaststroke for time
Repeat Backstroke, substituting Distance per Stroke for Distance per kick (1600)

 

Drill Set

5x100 IM Drill (2100)

2:00

Main Set

10x100 free, between 5 and 5 do an easy 100 IM
50 easy
Timed 200 (3350)

1:30 or 1:35

Other

5x25 no breathers
5x25 fly/back
5x25 back/breast
5x25 breast/free (3850)

:40
:35
:35
:35

Warm-Down

200 Easy IM
4x50 easy backstroke w/fins (4250)


1:10

 

 

 

 

 

 

 

 

 

 

 


Total = 4250 SC Yard