WARM UP (1700 yds / Time: 36 min)

Two rounds. Round 1 intervals left, 2 right.
• 1 X 250 on 4:15 / 4:00
• 4 X 50 on 1:00 / :55
• 1 X 150 on 2:45 / 2:30

Kick Set – Alternate fast(F) and easy(EZ)
• 25 F 25 EZ
• 50 F 50 EZ
• 75 F 75 EZ
• 100 F 100 EZ

MAIN SET (1600 yds / Time: 34 min)

Four rounds
• 1 X 150 pull on 2:30
• 1 x 100 choice on 2:30 @90-95%
• 3 X 50 on 1:10 – recovery

COOL DOWN (200 yds / Time: 3:30)

Total yards: 3500 yds

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