WARM UP (800m)

  • 1 x 200 swim
  • 1 x 200 drill
  • 1 x 200 pull
  • 1 x 200 kick

MAIN SET (2000m)

  • 5 x 100 on 2:00 (or an interval that gives 15s rest)

    • Goal: Set your 1500 pace

  • 1500m or 1650yds for time

    • Write down this time. We will take another 1500 for time in 10 weeks.

COOL DOWN (200 EZ)

Total Meters: 3000

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