WARM UP (1500yds time = 26 minutes)

First time through do intervals on left, 2nd time do right intervals
2 x  [1 X 250 on 4:10/4:00 followed by
3 X 100 on 1:50/1:40]

4 X 100 kick on 2:15

MAIN SET (1400 yds time = 30 minutes)

12 X 50 on 1:10 choice
#3-6-9-12 are fast

4 X 200 broken at the 100 for :10 – try to negative split
Interval is 4:00 (1st 100 race pace plus :05, 2nd 100 race pace)

Bonus Set: 1 x 500 pull

WARM DOWN (100yds time = 2 minutes) Total = 3000

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