WARM UP (1400 yds / time: 29 min)

• 4 X 100 on 1:45
• 8 X 50 on 1:10 – drill 25/swim 25
• 1 X 200 on 4:30 kick
• 8 x 50 on 1:00 – descend #1-4 and #5-8

MAIN SET (1400 yds / time: 28 min)

Choice–up tempo
• 16 X 25 on :40 with extra rest on#8 on 1:20

Four rounds–choice
• 1 x 100 on 2:00 moderate
• 1 x 50 on 1:00 build
• 4 x 25 on :45 fast

Bonus Set (1000yds / time: 15 min)
5 X 200 on 3:00 pull

WARM DOWN (200 EZ / time: 3:00)

Total: 3000yds OR 4000yds

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