WARM UP (650 – 900 yds)

Vertical Kick
6 x (40s on + 20s off)
1 x 200 or 300 swim
2 x 150
50 head up doggie paddle
50 free
50 Tarzan
3 x 50/100 pull :15s rest

MAIN SET (1350-1800 yds)

Three Rounds of 1 x 150/200 + 4 x 75/100
Round 1 Intervals
200s on 3:30/3:45/4:00
100s on 1:45/1:50/2:10
Round 2 Intervals
200s on 3:20/3:40/3:55
100s on 1:40/1:45/2:05
Round 3 Intervals
200s on 3:10/3:35/3:50
100s on 1:35/1:40/2:00
Bonus Set
4 x100 back on 2:00
50 kick
50 back

COOL DOWN (400)

1 x 200
4 x 50
odds: double arm back
evens: free

Total Yards: 2400 – 3500

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