WARM UP (1200 yds / 22 min)

4 x 200 SKPS
8 x 50 on 1:10 – drill 25 + swim 25

MAIN SET (1200 yds / 20 min)

4 x 100 on 1:40
2 x 200 on 3:10
1 x 400
Bonus Set
1 x 800
or
4 x 100 kick on 2:20

COOL DOWN (200EZ)

Total Yards: 2600 or 3000 or 3400

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