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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