WARM UP (1600yds / time: 32 min)

Two rounds. Round 1 intervals left, 2 right.
• 4 X 100 on 2:00 / 1:45
• 1 X 200 on 3:30 / 3:20
• 2 X 100 kick 2:30 / 2:20
Build second 50.

MAIN SET (1200 yds / time: 22min)

• 6 x 50 on :50 or :55 – pick a pace you can hold for a 500
• 1 x 500 for time – hold your 50 pace, then 1:00 rest
• 2 x 200 pull on 3:15 or 4:00

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

Total yards: 3000

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