WARM UP
-
- 4 x 200 on 3:45
- odds free
- evens stroke
- 4 x 100 IM kick on 2:30
- 4 x 100 IM drill
MAIN SET
- 3 x 200 on 3:30 or 3:15
- 4 x 200 IM on 4:00 or 4:30
- 3 x 200 on 3:25 or 3:10 (5 sec less that last set of 200 free)
Bonus Set
4 x 100 kick on 2:20
COOL DOWN
200 EZ
Total Yards: 3800 or 4200
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