Warm up
24 x 25 drill. 6 drills of each stroke
- FR – gallop drill
- BR – 2 kick, 1 pull
- BK – catchup drill (focus on putting arms in water at 10 and 2)
- FL – 3 kick, 1 pull
Main Set
- 4 x 125 IM : 50 m of one stroke (1: FL, 2: BK, 3: BR, 4: FR) +20
- 50 EZ
- 4 x 150 IM : 75 of one stroke (1: FL, 2: BK, 3: BR, 4: FR) +25
- 50 EZ
- 4 x 200 : odds free +10, evens nonfree +30
- 50 EZ
Dessert
- 3 x 100 kick