WARM UP (1600 yds / time: 30 min)

Two rounds. Round 1 intervals left, 2 right.

  • 1 X 200 on 3:30 / 3:20
  • 2 X 150 on 2:50 / 2:40
  • 4 X 75 on 1:30 / 1:20

MAIN SET (1400 yds / 24 min)

Two rounds – swim or pull

  • 1 X 300 on 5:00 – negative split
  • 1 x 100 kick on 1:20
  • 6 X 50 on 1:00 – up tempo

Bonus IM Set (700 yds / 14 min)

  • 1 X 400 7:45
  • 1 X 200 3:45
  • 1 X 100

WARM DOWN (4 X 50 on 1:10 easy / time: 5:00)

Total yards: 3200 yds OR 3900 yds

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