WARM UP(1400 yds / time: 26 min)

  • 2 X 250 on 4:00
  • 2 X 150 on 2:30
  • 2 X 100 on 1:40
  • 4 X 100 kick on 2:20 – build 2nd 50

MAIN SET (1200 yds / time: 33 min)

6 X 100 on 2:00
Choice–perfect technique swim

RACE PACE SET

3 x 200 on 7:00 @ race pace.
**Broken :10 @ each 50**

COOL DOWN (200 EZ)

Total Yards: 2800

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