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

3 Rounds

• 100 Stroke / Free  Drill by 25
• 2 x 25 Stroke Swim
• 2 x 25 Choice Kick

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

15 Seconds Rest

= 1800 yds

Warm Down

100 Easy

Total = 3,300 Yards

Happy Friday Everyone!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 50 Kick Choice
• 2 x 75 Kick, drill, swim choice
• 2 x 100 IM (1/2 kick, 1/2 swim each 25)

10 Seconds Rest between each

=450 yds

Main Set

• 400 Free Pull
  • 4 x 100 IM
• 200 Free Pull
  • 8 x 50 IM order – Fast Turns
• 100 Choice Fast ( Check your time)

15 Seconds Rest Between Each

• 8 x 25
  • O=Heads up freestyle
  • E=Breath 2 x or less

10 Seconds Rest Between Each

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,150 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 25 Kick
• 2 x 50 Drill
• 2 x 75 K/D/S
• 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

• 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
• 200 Swim (30 seconds rest)
• 4 x 100 Pull (10 seconds rest)
• 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds