WARM UP (1100 yd / 19 min)
- 1 x 300 swim
- 4 x 150 on 2:30
- 50 kick – no board
- 50 drill
- 50 swim
- 1 x 200 pull
MAIN SET (1800 yds / 31 min)
- Goal: Descend the second round.
- 5 x 100 on 1:45
- 2 x 200 on 3:30
- 5 x 100 on 1:35
- 2 x 200 on 3:15
Bonus Set
4 x 100 kick on 2:20
75 moderate / 25 fast
COOL DOWN (200 EZ)
Total Yards: 3100 or 3500
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