WARM UP(1200 yds / 26 min)
- 6 x 100 on 1:45
- 6 x 100 IM kick on 2:30
MAIN SET (2100 yds / 40 min)
- Three Rounds – Each round rest interval drops
- 3 x 200 on 3:20 / 3:15 / 3:10
- No breaks between rounds
- 6 x 50 fast on 1:30
- ALL OUT
COOL DOWN (100 EZ)
Total Yards : 3400
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