Get ready, this one is 3,300 yds. I didn’t add as much stroke work, so our freestyle swimmers will like this one. Work hard on the IM portions and swim the 200s long and strong.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Main Set
2 x 200 IM
200 Free Pull
4 x 100 Choice / Free
200 Free Pull
8 x 50 IM order x 2 Kick
200 Free Pull
15 Seconds Rest
= 1800 yds
Warm Down
100 Easy
