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.Â
Warm Up
 400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
3 Rounds
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- 100 Stroke / Free Drill by 25
- 2 x 25 Stroke Swim
- 2 x 25 Choice Kick
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10 Seconds Rest
=600 yds
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
Â
15 Seconds Rest
= 1800 yds
Warm Down
100 EasyÂ
Total = 3,300 Yards
