WARM UP (1000 yds / 20 min)

400 swim
8 x 50 on 1:05
Odds: one arm drill – 25 left + 25 right
Evens: pull = torque hip with each catch
200 kick

MAIN SET (2000 yds / 35 min)

Four Round Ladder
1 x 200 on 3:15
1 x 100 on 1:45
1 x 50 on 1:00
1 x 400 pull
Work your hips!
1 x 200 for time

COOL DOWN (4 x 50 on 1:00 EZ)

Total Yards: 3200

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