WARM UP (1250 yds / time: 30 min)

5 x 100 on 2:00
• 75 free
• 25 streamline kick on your back
10 x 50 on 1:15
• odds – scull for 25, build 25
• evens – catch-up 25, build 25
10 x 25 fast kick w/board on :45

MAIN SET (1950 yards / time: 35 min)

4 x 300 on 5:00 descend within the 300 by 100s
• odds – free
• evens – pull
10 x 75 on 1:30
• odds – 25 tarzan drill + 50 free
• evens – 25 dog paddle drill + 50 free

COOL DOWN (200 EZ)

Total Yards: 3400

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