WARM UP (1100 yds / 20 min)

200 skps
6 x 50 on 1:10
odds: 25 doggy paddle / 25 free
evens: 25 Tarzan / 25 free

MAIN SET (1800 yds / 36 min)

12 x 100 free
#1 – 3 on 1:50
#4 – 6 on 1:45
#7 – 9 on 1:40
#10 – 12 on 1:35
Three Rounds
4 x 25 on :30
#1: 12.5 yds fast + 12.5 yards easy
#2: 12.5 yds build + 12.5 yds fast
#3: all easy
#4: all fast
2 x 50 on 1:10
#1: Easy
#2: Fast
1:00 extra rest

COOL DOWN(400 yds / 7 min

1 x 200 pull
4 x 50 on 1:00 easy

Total Yards: 3300

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