WARM UP (1000 yds / 22 min)

1 x 200 swim
2 x 100 kick on 2:10 w/fins or 2:30 w/o fins
1st 50 moderate
2nd 50 fast
6 x 50 drill on 1:10
odds – Tarzan, evens – one arm
1 x 300 pull build

MAIN SET (1900 yds / 35 min)

8 x 50 on :55
Set your 400 pace. Use guide below.
Goal: 4:40 – that’s :35s 50s
Goal: 5:20 – that’s :40s 50s
Goal: 6:00 – thats :45s 50s
Goal: 6:40 – that’s :50s 50s
Three Rounds of Beat that Time!
1 x 400 on 7:00
1 x 100 on 2:00 recovery

COOL DOWN (400 yds / 7:00)

1 x 200 kick on 2:30
2 x 100 EZ on 2:00

Total Yards: 3300

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