WARM UP (1000 yds / 18 min)

1 x 300 on 4:30
1 x 150 on 2:30
3 x 100 on 1:45
1 x 250 kick
Every other length hard

MAIN SET (1900 yds / 34 min)

4 x 150 on 2:40
First three strokes off of each wall are fly
1 x 400 free strong on 6:30
4 x 100 on 1:45
First three strokes off of each wall are fly
1 x 200 free strong on 3:20
4 x 50 on 1:10
First three strokes off each wall are fly
1 x 100 free strong
whatever you have left

COOL DOWN (400 yds / 9 min)

1 x 200 kick
4 x 50 on 1:00 EZ

Total Yards: 3300

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