WARM UP (1400 yds / Time: 26 minutes)

Two rounds. Round 1 intervals left, 2 right.

  • 1 X 200 on 3:20 / 3:10
  • 4 X 75 on 1:25 / 1:15
  • 4 X 50 on 1:00 / :55

MAIN SET (1800 yds / Time: Round 1 = 20 min, Round 2 = 18 min)

Two rounds. Round 1: IM / 25’s: one of each–up tempo
Round 2: Free / 25’s are up tempo–85/90%

  • 1 X 300 on 5:30 / 5:00
  • 4 X 25 on :45 / :30
  • 1 X 200 on 3:45 / 3:15
  • 4 X 25 on :45 / :30
  • 1 X 100 on 1:50 / 1:35
  • 4 X 25 on :45 / :30

Bonus Set (400 yds / Time: 10 minutes)

1 X 400 IM kick

COOL DOWN (200 yds / Time: 3:30)  

       Total yards – 3400/3800 yds

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