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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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