WARM UP (1500 yds / 26 min)

500 swim
5 x 100 pull on 1:40
Drive with your hips
Kick Ladder – alternate fast and slow
2 x 25 kick – first one fast, second recovery
2 x 50 kick – first one fast, second recovery
2 x 75 kick – first one fast, second recovery
2 x 100 kick – first one fast, second recovery

MAIN SET (1500 yds / 30 min)

4 x 200 on 3:30
#1: 1st 50 is fast, the rest moderate
#2: 1st 100 is fast, the rest moderate
#3: 1st 150 is fast, the rest moderate
#4: All fast
100 EZ
4 x 100 on 2:00
#1: 1st 25 is fast, the rest moderate
#2: 1st 50 is fast, the rest moderate
#3: 1st 75 is fast, the rest moderate
#4: All fast
100 EZ
2 x 50 on 1:15
#1: 1st 25 is fast, the rest moderate
#2: All fast

COOL DOWN (200EZ)

Total Yards: 3200

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