WARM UP (1700 yds)

  • 1 x 300
  • 6 x 100 on 1:40
  • 2 x 150 on 2:40
  • 8 x 50 kick on 1:15
  • 1 x 100 EZ

MAIN SET (1800 yds)

Three rounds, your choice of stroke

  • 4 x 50 on 1:10 – strong 80%
  • 1 x 100 IM on 3:00 @ 100%

3 x 200 pull on 3:20 – negative split

WARM DOWN (200 EZ)

Total yards: 3700

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