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
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