WARM UP (950 yds / 20 min)

1 x 500
Three Rounds
1 x 100 kick w/ board on 2:30
2 x 25 kick on :45 fast

MAIN SET (1800 yds / 34 min)

Four Rounds
1 x 25 finish drill on :40
1 x 25 easy on :40
1 x 25 doggy-paddle underwater on :40
1 x 25 easy on :40
1 x 200 build on 3:20
2 x 300 swim or pull on 5:00
build by 100s

COOL DOWN (500 yds / 10 min)

10 x 50 on 1:00
keep heart rate less than or equal to 120 bpm

Total Yards: 3250

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