WARM UP (1200 yds / time: 27 minutes)

• 2 x 200 on 3:30
• 4 x 100 on 1:45
• 8 x 50 kick on 1:15

MAIN SET (1800 yds / time: 30 min)

Three rounds (1st round left interval, 2nd middle interval, 3rd right interval)
• 1 x 300 on 5:00/4:45/4:30
• 1 x 200 on 3:30/3:15/3:00
• 1 x 100 on 1:50/ 1:40/ 1:30

Bonus Set (800 yds / time: 16 min)
8 x 100 on 2:00
First 50 fast with fast 2nd turn and breakout, then last 40 recovery

COOL DOWN (100 EZ / time: 2:00)

Total yards: 3100 yds in 30 minutes OR 3900 yds in 80 min

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