WARM UP (1300 yds / time: 26 min)

  • 1 X 200 on 3:15
  • 4 X 150 on 2:30
  • 1 X 100 on 1:45
  • 8 X 50 kick on 1:20

MAIN SET (1800yds / time: 33 min)

Three rounds

  • 1 X 200 IM on 3:45
  • 1 X 200 free on 3:15
  • 1 X 100 IM on 1:45
  • 1 X 100 free on 2:00 (Last 100 of round 3 = cool down)

Bonus Set (600yds / time: 12 min
6 X 100 choice on 2:00
50 perfect stroke/25 fast/25 easy

WARM DOWN (100EZ / time: 2:00)

Total yards: 3100yds OR 3800yds

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