WARM UP (1100 yds / 20 min)
- 1 x 400
- 2 x 100 on 1:45
- 2 x 100 on 1:40
- 6 x 50 on :55
- Think about setting a 200 pace during your 50s
MAIN SET (1700 yds / 28 min)
- Two Rounds – Left interval for 1st round
- 3 x 200 on 3:20/3:10
- 1 x 100 kick on 2:30/2:20
- 1 x 150 pull build on 1:45/1:40
COOL DOWN (500 yds / 12 min)
- 6 x 50 kick on 1:20
- 2 x 100 EZ on 1:50
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