February 6, 2025

Gold (2900)Silver (2350)Bronze (1700)
Warm-Up
4×200 1 – swim w fins 1 – pull 1 – 50 kick/50 swim 1 – IM Drill4×150 1 – swim w fins 1 – pull 1 – 75 kick/75 swim 1 – 100 IM Drill + 50 choice drill4×100 1 – swim w fins 1 – pull 1 – 50 kick/50 swim 1 – IM Drill
Main Set
REPEAT 3 TIMES 4×75 @1:40/1:50 200 @3:20 R1 75’s – pacman/knuckle/full 200 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 200 – IM as 25 ez/25 build R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 200 – strong with FINSREPEAT 3 TIMES 4×75 @1:50/2:00 150 @3:00 R1 75’s – pacman/knuckle/full 150 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 150 – 100 IM strong + 50 ez R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 150 – strong with FINSREPEAT 3 TIMES 2×75 @2:10/2:20 150 @3:20/3:30 R1 75’s – pacman/knuckle/full 150 – Free swim “-“ split R2 75’s – odd Fly/Bk/Br, even Bk/Br/Fr 150 – 100 IM strong + 50 ez R3 75’s – odd 25 Fast/50 ez, even 50 Fast/25 ez with FINS 150 – strong with FINS
Sprint Set
8×25 free pull sprints! @30 Hold under 20s 8×25 flutter kick sprints! @35 Hold under 25s8×25 free pull sprints! @40 Hold under 30s 8×25 flutter kick sprints! @45 Hold under 35s8×25 free pull sprints! @50 Hold under 40s 8×25 flutter kick sprints! @55 Hold under 45s