WARM UP (900 yds / time: 20 min)

300 swim
3 x 100 on 2:00 – 50 drill + 50 swim

one arm w/ opposite arm at side
breathe on opposite side of stroking arm
6 x 50 kick on 1:20
sprint the last 12.5 yards

MAIN SET (2000 yds / time: 40 min)

Three rounds

10 x 50 pull on 1:00
Round 1: Descend #1-5 and #6-10
Round 2: Pick a strong pace and hold it
Round 3: easy down / fast back
10 press outs on the wall in between each round on 1:00

 
After the pull set: 1 x 500 for time

Bonus Set
8 x 50 kick fast (90%) on 1:45

COOL DOWN (200 EZ)

Total Yards: 3100 or 3500

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