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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