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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