WARM UP (1400 yds / time: 25 min)

• 3 X 100 on 1:50
• 1 X 200 on 3:15
• 3 X 100 on 1:40
• 1 X 300 kick
• 100 swim

MAIN SET (1500 yds / time: 38 min)

Three rounds, choice
• 2 x 50 on 1:20 — drill
• 4 X 50 on 1:15 — 25 sprint/25 easy
• 4 x 25 on :30 – power push-offs
• 1 X 100 on 3:00 fast

WARM DOWN (200EZ)

Total yards: 3100

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