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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