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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