Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
2 X 25 kick + 50 build
2 X 50 fast
1 X 50 easy
Do this set once with free and a 2nd time choice, 10 seconds rest between all
= 600 yds
Main Set
2 X 200 pull – breath every 3/5/3/7 by 50 – 20 seconds rest
6 X 75 IM no free or stroke first 3 kick, 4-6 build within each 25) – 10 seconds rest
150 IM no free or stroke- fast
12 X 50 4 each stroke (no free) – 10 seconds rest
150 kick good pace
4 X 25 kick fast first 12.5 – all out on the fast! – 15 seconds rest
= 1700 yds
Warm Down
100 Warm down
Total Yards = 3,200 yds
