WARM UP (1400 yds / time: 28 min)

  • 4 X 150 on 2:45
  • 4 X 100 on 1:45
  • 4 X 100 on 2:30 KICK – 50 moderate/50 fast

MAIN SET (1500 – 2300 yds / time: 30 – 46 min)

Two rounds–choice

  • 1 X 100 on 2:00 moderate
  • 1 X 100 on 2:15 fast
  • 1 X 50 on 1:15 moderate
  • 1 X 50 on 1:30 fast

100 EZ

2 – 4 X 400
  1. Alternate 50 stroke w/ 50 free on 8:00
  2. Free – negative split on 7:00
  3. Bonus: IM on 8:00
  4. Bonus: Pull on 7:00

WARM DOWN (200 EZ / time: 3:30)

Total yards: 3100 yds OR 3900 yds

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