Thursday, September 20th, 2018 – IM base

10-minute warmup on your own

10 x 50 @ 1:00 – Drill – 3-4 50s of each non-freestyle stroke

8 x 25 @ :40 – Reverse IM order, 2 of each stroke

12 x 100 IM switch @ 2:00 like so: 4 x (50 fly/50 back, 50 back/50 breast, 50 breast/50 free)

500 straight kick

50 EZ

8 x 25 fly @ :45

100 EZ

~2750 yards total not including 10-minute warmup

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