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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s