WARM UP (1200 yds / time: 21 min)

12 X 100
• 4 on 1:50
• 4 on 1:45
• 4 on 1:40

MAIN SET (1600 yds / time: 38 min)

4 X (8 X 50)
• Round 1: kick on 1:15
• Round 2: free on :55
• Round 3: stroke–2 fly,2 back, 2 breast,2 choice(no free) on 1:15
• Round 4: 25 sprint/25 easy—choice on 1:15

Bonus (1100 yds / time: 21 min)

4 x 125 IM on 2:30

(start w/50 fly, then 50 back …)
6 x 100 on 1:45 pull with buoy
75 strong/ 25 fast>/dd>

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

Total yards: 3000 OR 4100

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