Warm up
Swimmer's choice
(600/600m)
Drill set
- 200 easy freestyle
4x50 dps, IM order: count strokes
200 IM stroke drill of choice
(600m/1200m)
Main set
- 4x50 @ +15 IM order
200 freestyle @ +5
4x50 @ +10 IM order
200 freestyle @ +10
4x50 @ +5 IM order (just do your best)
200 freestyle @ +15
4x50 @ +10 IM order
200 freestyle @ +10
4x50 @ +15 IM order
200 freestyle @ +5
3-6x100 kick @ +40
odds nonfree; evens choice
(2300-2600m/3500-3800m)
Dessert
- 300 pull, every third length nonfree
(300m/38-4100m)