2 weeks till Open Water – thus the yardage 😉

Warmup (1600yds)

800 (alt 300 free 100 stroke)
4 x 100 choice r:20
8 x 50 (alt 50 drill/50 swim IM order) r:30

Main Set (1300/2600/3900yds)

(Choose one, two or all three sets below)

1000 (200 pull 400 build 400 swim) r:45
4 x 50 kick R:10
1 x 100 EZ choice

1000 (400 pull 200 swim 400 build) r:45
4 x 50 kick R:10
1 x 100 EZ choice

1000 (600 pull 400 negative split) r:60
4 x 50 kick R:10
1 x 100 EZ choice

Warmdown (200yds)

Total = 3100/4400/5700yds

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