WARM UP (1000yds time = 18 minutes)

  • 4 x 100 on 1:45
  • 4 x 150 on 2:30

MAIN SET (1900 yds time = 35 minutes)

  • 4 X 200 on 3:20 descend 1-4
  • 1 X 100 kick on 2:15
  • 4 X 100 on 1:40   descend 1-4
  • 1 X 100 kick on 2:15
  • 8 X 50 on 1:00 odds: easy evens: fast
  • 1 X 100 kick
  • Bonus Set: (600 yds time = 13 minutes)
    4 x (4 x 25 on :30)
    #1: Fast break out & easy finish
    #2: Easy start & race turn
    #3: Easy
    #4: Sprint with race finish
    200IM kick

 

WARM DOWN (200yds time = 3 minutes)

                       Total = 3100/3700yds

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