WARM UP (1000 yds / time: 17 min)

5 x 200
• #1-2 on 3:30
• #3-4 on 3:20
• #5 on 3:10

MAIN SET (2075 yds / 38 min)

• 5 x 100 free strong @ 80% on 1:30
(or an interval that gives you 5s rest)
• 6 x 150 moderate on 2:45 – 100 free + 50 fly
• 9 x 75 on 1:30 alternate strokes by 25,
but always start w/ fly
Bonus Set
400 IM kick

COOL DOWN (200 EZ)

Total Yards: 3275 or 3675

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s