WARM UP (1000 yds / time: 22min)
- 1 x 500
- 4 x 75 on 2:00 – kick w/ board
- 25 moderate/ 25 fast / 25 moderate
- 4 x 50 on 1:10 – one arm drill w/o board
- 25 left arm / 25 right arm
MAIN SET (1900 yds / time: 35 min)
Two Rounds
- * 5 x 100 on 1:40
- descend by 100s to 90%
- * 100 easy on 2:00
- 50 catch up / 50 swim
- * 2 x 25 on :40
- sprint
- * 50 easy on 1:15
- * 4 x 50 on :50
- descend by 50s to 90%
- * 50 easy on 1:15
COOL DOWN (200 EZ)
Total Yards: 3100
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