WARM UP (800 yds / 18 min)
- 1 x 200 on 3:30
- 2 x 100 on 1:45
- 8 x 50 on 1:20
- 25 stroke kick
- 25 stroke drill
MAIN SET (2000 yds / 38 min)
- Two Rounds
- 1 x 400 free on 7:00
- 4 x 100 on 2:00
- odds: IM
- evens: free
- 1 x 200IM on 4:00
COOL DOWN (400 yds / 7 min
- 2 x 150 pull on 2:20
- 2 x 50 on 1:00
Leave a Reply