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

COOL DOWN (200 EZ)

Total Yards: 3200

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