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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