WARM UP (1200 yds / 22 min)

4 x 100 on 1:45
4 x 50 kick on 1:10
4 x 150 on 2:30
Alternate 50 free, 50 stroke, 50 free

MAIN SET (1800 yds / 33 min )

4 x 100 free on 1:35
1 x 200 free on 3:10
Negative split the 100s
4 x 100 IM on 2:00
4 x 50 free on :55
1 x 200 free on 3:10
Build by 50s
2 x 200 IM on 4:00

COOL DOWN (300 yds / 8 min)

2 x 100 IM kick on 3:00
1 x 100 easy

Total Yards: 3300

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