WARM UP (1400 yds / 26 min)
- 1 x 800
- 12 x 50 kick on 1:10
MAIN SET (1600 yds / 31 min)
- 8 x 50 on 1:00 descend
- keep your stroke count down
- 4 x 50 on 1:10 non-free
- 4 x 100 on 1:30 with fins
- 12 x 50 on :50 with fins and paddles
- odds: fast
- evens: recovery
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