WARM UP(1000 yds / 20 min)

1 x 200 on 3:30
2 x 150 on 2:30
3 x 100 on 1:45
4 x 50 kick on 1:20

MAIN SET (1900 yds /32 min )

4 x 200 on 3:15
#1: First 50 fast then moderate 150
#2: First 100 fast then moderate 100
#3: First 150 fast then moderate 50
#4: All fast
1 x 200 pull easy
3 x 150 on 2:20
#1: First 50 fast then moderate 100
#2: First 100 fast then moderate 50
#3: All fast
1 x 150 pull easy
2 x 100 on 1:40
#1: First 50 fast then moderate
#2: All fast
1 x 100 pull easy

COOL DOWN (300 yds / 6 min)

6 x 50 on 1:00
25 easy stroke + 25 easy free

Total Yards: 3200

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