WARM UP (1500 yds / 24 min)
- 4 x 100 on 1:45
- settle on pace for 1000 for time
- 5 x 100 kick on 1:15
- 3 x 200 on 3:15
- hold that 100 pace x 2
MAIN SET (1700 yds / 30 min)
- 1000 for time
- Compare this time with the one taken in June
- 100 EZ
- 12 x 50 on 1:05
- IM order stroke 25 + free 25
- Do 8 if you are running short on time
COOL DOWN (200EZ)
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