WARM UP (1000 yds / time: 17 min)

Two rounds. Round 1 intervals left, 2 right.
• 1 X 250 on 4:15 / 4:00
• 1 X 150 on 2:45 / 2:30
• 1 X 100 1:45 —

MAIN SET (1800 yds / time: 43 min)

8 x 100 on 2:00 – freestyle
Swim 1-6 @ 80/90%
#7 @ 100%
#8 is easy
1 X 200 kick on 5:00
6 X 50 kick on 1:20
1 x 100 easy swim
8 X 50 on 1:30
Stroke/choice
swim @ 80/90%
IM’ers: 2 fly/2 back/2 breast/2 choice

Bonus Set (200 yds / time: 5:20)

8 X 25 on :40
odd: build to race finish
even: blocks/sprint 15 yards

WARM DOWN (200 EZ)

Total Yards: 3000 or 3200

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