WARM UP (1300yds time = 27 minutes)

  •  1 X 200 on 3:30
  •  2 X 100 on 1:50
  •  8 X 50 kick on 1:10
  •  1 X 200 on 3:20
  •  3 X 100 on 1:40

MAIN SET (1400yds time = 28 minutes)

Three rounds—choice
3 X 50 moderate 1:00
1 X 100 @ 100% 3:00

One round
1 X 300 on 5:00 / 4:45
1 X 200 on 3:20 / 3:10
1 X 100 on 1:40 / 1:35
1 x 50   on 1:00 /
Bonus set – Repeat this set with second set of time intervals

WARM DOWN (200yds time = 3 minutes)

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