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

Total Yard: 3200

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