WARM UP (1400 yds / time: 27 min)

Two rounds. Round 1 intervals left, 2 right.

  • 3 X 100 on 1:50 / 1:40
  • 1 X 200 on 3:30 / 3:20
  • 2 X 100 kick on 2:30 (2:00 if wearing fins)

MAIN SET (1500 yds / time: 34 min)

12 x 50 on 1:10 choice
odds: easy drill / evens: build to fast

Three rounds–choice

  • 4 X 50 on 1:10 descend #1-4
  • 1 X 100 on 2:00 moderate recovery

Bonus

6 x 100 on 1:45 pull
25 catch-up drill pull/ 75 build
4 x 100 kick
#1-2 on 2:30 – 75%
#3-4 on 2:45 – 90%

COOL DOWN (100 EZ)

Total Yards: 3000 yds OR 4000 yds

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