WARM UP (900 yds / 18 min)
- 3 x 300
- 1. swim
- 2. kick
- 3. 3 x (50 fly drill / 50 free)
MAIN SET (1700 yds / 44 min
- 10 x 50 on 1:20
- odds @ 100%
- evens recovery
- 4 x 200 on 3:30
- 100 fly / 100 free
- 4 x 100 on 4:00
- @ 100%
COOL DOWN (200EZ)
Total Yards: 2800
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