WARM UP (1100 yds / 22 min
- 1 x 300 swim
- 2 x (4 x 50) drill on 1:10
- left arm
- right arm
- catch-up arm
- 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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