WARM UP (1000 yds / 21 min)

1 x 200 on 3:30
4 x 50 on 1:05
25 drill/25 swim
1 x 200 kick on 4:30
4 x 50 on 1:05
25 drill/25 swim
1 x 200 pull on 3:30

MAIN SET (1900 yds / 25 min

Three Rounds – Short rest for endurance training
4 x 50 free on :55
2 x 150 on 2:30
1 x 400 for time
Keep 150 pace
Six beat kick

COOL DOWN (300 yds / 6 min)

4 x 75 on 1:30
Keep heart rate less than or equal to 120 bpm

Total Yards: 3200

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