WARM UP (1000yds / time: 17 min)
- 2 X 200 on 3:20
- 2 X 150 on 2:30
- 2 X 100 on 1:45
- 2 X 50-faster- 1:00
MAIN SET( 1900 yds / time: 46 min)
9 X 100 free on 1:45
Descend in groups of 3. descend only to 85/90%
6 x 50 kick on 1:20
1 X 100 easy swim
6 x 100
- odd: stroke/choice @ 85/90% on 2:30
- even: easy free on 2:00
COOL DOWN: 200 EZ
Total Yards: 3100
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