400 your choice, on your own
MAIN SET: 2000
Fastest lane does the entire set and first set of sendoffs. Middle lane does the entire set and second set of sendoffs. Third lane does the set as modified in parens, and the third set of sendoffs. To determine your sendoff for the first set of 50s, add approx. :20 to your time on the first 50, and that’s your sendoff. You can swim any stroke you want on the 50s.
400 IM with fins. You can do 2L/2R Fly instead of whole-stroke Fly.
8 (6) X 50 on 1:00/1:05/1:15
300 Freestyle pull with pull buoy. Bump up your breathing pattern by one stroke. (B+1)
6 (4) X 50 on :55/1:00/1:10
200 IM with fins.
4(3) X 50 on :50/:55/1:05
100 IM with fins
2(2) X 50 on :45/:50/1:00
Fastest lane does a 400 “drill” IM (your choice of drills)
Other lanes do a 200 “drill” IM.
Total Yardage: 2800/2350