WARM UP (900 yds / 20 min)

4 x 150 on 3:00
25 left arm only + breathe on right side
25 right arem only + breathe on left side
100 swim work your hips to drive the stroke forward
4 x 75 kick on 1:45
50 moderate
25 fast

MAIN SET (1900 yds / 33 min)

Three Rounds:

4 x 50 on 1:00
drive with your hips

good effort
1 x 300 pull on 4:30
200 moderate
100 fast

1 x 400 for time

COOL DOWN (200 EZ)

Total Yards: 3000

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