WARM UP (1200 yds / 25 min)

4 x 200 free
#1 & 2 on 3:30
#3 & 4 on 3:15
4 x 100 kick
#1 & 2 on 2:30
#3 & 4 on 2:15

MAIN SET (2000 yds / 36 min)

8 x 100 on 1:45
First three strokes off each wall = fly
16 x 50 pull on :55
4 x 100 on 2:00
75 easy
25 dive in and sprint

COOL DOWN (200 EZ)

Total Yards: 3400

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