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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