WARM UP (1100 yds / 22 min)

3 x 100 on 1:50
1 x 250 on 4:00
3 x 100 on 2:30
1 x 250 pull

MAIN SET (1800 yds / 35 min)

Two Rounds
1 x 200 on 3:20
2 x 100 on 1:40
4 x 50 descend on 1:00
8 x 25 fast on :40
1 x 100 easy on 2:00

COOL DOWN (400 yds / 8 min)

6 x 50 easy pull on 1:00
1 x 100 backstroke

Total Yards: 3300

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