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WARM UP (1200 yes / 21 min)
- 1 x 400 swim
- 2 x 200 on 3:30
- 4 x 100 on 1:45 build
MAIN SET (2000 yds / 38 min)
- 4 x 500 broken
- Pick an interval that will give you 30s rest
- #1: 200 kick w/10s rest + 300 pull w/10s rest
- #2: 100 kick w/10s rest + 200 pull w/10s rest + 200 swim
- #3: 50 kick w/10s rest + 100 pull w/ 10s rest + 350 swim
- #4: 100 swim w/10s rest + 150 swim w/10s rest + 250 swim
COOL DOWN (400 yds / 9 min)
- 4 x 100 EZ on 2:15
- #1: Backstroke
- #2: IM
- #3: Breaskstroke
- #4: Free
Total Yards: 3600
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