WARM UP (1400 yds / time: 25 min)

Two rounds. Round 1 intervals left, 2 right.

  • 2 X 150 on 2:45 / 2:30
  • 4 X 100 on 1:45 / 1:40

MAIN SET (1400 yds / time: 25 min)

  • 4 X 100 free on 1:35
  • 2 X 50 kick on 1:15
  • 4 X 100 IM or stroke on 1:50
  • 2 X 50 kick 1:15
  • 2 x 200 free on 3:10
    STOP and COOL DOWN OR CONTINUE …(1000 yds / time: 19 min)
  • 2 X 50 kick on 1:15
  • 2 X 200 IM or stroke on 3:45
  • 2 X 50 kick on 1:15
  • 1 x 400 swim or pull– finish in 6:20 or less

COOL DOWN (200 EZ / 3:30 min)

Total yards: 3000 yds or 4000 yds

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