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)

Total Yards: 3400

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