WARM UP (1400 yds / Time: 26 minutes)
Two Rounds
- 1 x 200 on 3:30/3:20
- 4 x 75 on 1:20/1:15
- 4 x 50 on 1:00/:55
MAIN SET (1400 yds / Time: 26 minutes)
- 1 x 400 kick on 10:00
- 4 x 250 pull on 4:00
- First 150 – cruise
- Next 100 – pick up the tempo
Bonus Set (1000 yds / Time: 21 minutes
- 4 x 50 IM drill on 1:10
- 1 x 400 IM on 8:00
- 4 x 50 IM kick on 1:20
- 1 x 200 IM
COOL DOWN (200 EZ / Time: 3:30)
Total: 3000yds or 4000yds
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