WARM UP (1100 yds / 22 min

  • 1 x 300 swim
  • 2 x (4 x 50) drill on 1:10
    1. left arm
    2. right arm
    3. catch-up arm
    4. free
  • 4 x 100 kick on 2:20

MAIN SET (1950yds / 35 min)

Three Rounds of 100s on Descening intervals
5 x 100 on 1:40
5 x 100 on 1:35
5 x 100 on 1:30

3 x 150 pull on 2:45

COOL DOWN ( 100 EZ)

Total Yards: 3150

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