WARM UP (1200m / 26min)

  • 1 x 200
  • 8 x 50 – drill 25/swim 25
  • odds – catch up
    evens – finish drill
  • 8 x 50 on 1:15 swim golf
  • 200 kick

MAIN SET(1700m / 34 min)

  • 8 x 150 on 3:00
  • odds – drop a stroke each 50
    evens – strong even pace
  • 5 x 100 pull on 2:00
  • build each 100 so that the last 25 is fast

Bonus Set
400 IM kick

COOL DOWN (200m EZ)

Total Meters: 3100 or 3500

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