WARM UP(1000 yes / 20 min)

Two Rounds – First round interval on left, second on right
1 x 200 swim on 3:30/3:15
1 x 100 kick on 2:30/2:15
4 x 50 – 25 drill + 25 swim on 1:05/1:05

MAIN SET (1900 yds / 34 min(

4 x 400 on 7:00 desecend – last one fast one
Two Rounds
2 x 25 sprint on :45
1 x 50 easy on 1:00
1 x 50 sprint kick on 1:20

COOL DOWN (200 EZ)

Total Yards: 3100

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