Monday, 9/7/15

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