WARM UP (1500 yds / 24 min)
1 x 500 swim
1 x 500 pull w/ paddles
1 x 500 kick w/ fins
MAIN SET (1700 yds / 30 min)
6 x 200 Goal: Try to drop 2s each 200
#1-2 on 3:30
#3-4 on 3:20
#5-6 on 3:10
Non-free set
1 x 200 :20s rest
1 x 150 :15s rest
1 x 100 :10s rest
1 x 50
COOL DOWN 100 EZ
Total Yards – 3300
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