WARM UP (1500yds / time: 29 min)

Two rounds. Round 1 intervals left, 2 right.

  • 2 X 200 on 3:20 / 3:15
  • 2 X 100 on 1:45 / 1:40
  • 1 X 150 kick on 4:00

MAIN SET (1500yds / time: 29 min)

Three rounds–choice

  • 1 X 200 on 3:40 — alternate 50 stroke/50 free
  • 1 x 150 on 2:40 — 3 “power” strokes off of each turn, then free
  • 1 X 100 on 2:00 — choice stroke
  • 1 X 50 on 1:10 — choice stroke

Bonus Set
Three rounds

  • 1 X 100 on 2:00 moderate/recovery
  • 4 X 50 on 1:15 choice
    odds: easy
    evens: fast

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

Total yards: 3200yds OR 4100yds

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