WARM UP (1000 yds / Time: 18 min)

Two rounds. Round 1 intervals left, 2 right
1 X 200 3:30 3:20
4 X 75 1:25 1:15

MAIN SET (1900 yds / Time: 35 min)

4 x 300 on 5:00
Add a 75 strong to each repeat, the rest is moderate
Ex. #1: 75 strong, 225 moderate
Ex. #2: 150 strong, 150 moderate

1 X 200 kick on 4:30
5 x 100 kick–2nd 50 fast—on 2:30

Bonus Set (500 yds / Time: 10 min)
100 recovery swim
4 x (4 x 25 on :30)
#1: Fast breakout then easy #2: Easy start to start turn
#3: Easy #4: All fast

WARM DOWN (4 X 50 on 1:00 easy / Time: 4:00)

Total: 3100 yds in 57 minutes OR 3600 yds in 67 minutes

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