WARM UP (1400yds / time: 27min)

• 4 X 150 on 2:30
• 8 X 50 on 1:00
50’s: 1-4–long and strong, 5-8–descend to fast
• 3 X 100 kick on 2:20
• 1 X 100 easy swim

MAIN SET (1600 yds / time: 31min)

• 1 x 400 – choice, alternate between drill and stroke
• 4 X 50 on 1:20 choice @85/90%
• 2 x 200 on 3:45 – try to hold 4 x 50 time
• 4 X 50 on 1:00 easy w/ good technique

Four Rounds, choice
4 X 25 on :30

1) Power push off
2) Build to strong finish with fast turn
3) Easy
4) Sprint

COOL DOWN (200 EZ)

Total Yards: 3200

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