Monday, 3/7/16

WARM UP (1250 yards)

• 200 SKPS
• Three Rounds
• 1 x 50 Tarzan
• 8 x press-outs
• 1 x 100 build by 25s

MAIN SET (1900 – 2300 yards)

• Distance Ladder – :15s rest per 100 yards
• Try to match your times on the way down the ladder to the times you got going up the ladder
• 1 x 100
• 1 x 200
• 1 x 300
• 1 x 400
• 1 x 300
• 1 x 200
• 1 x 100
• 3 x 100 choice kick on 2:45/3:00/3:20
• Bonus: 300/400 IM broken at each 25 – wait until the last person in the lane touches

COOL DOWN (250 yards)

• 1 x 100 backstroke
• 1 x 100 breaststroke or double arm backstroke
• 1 x 50 easy free

Total Yards: 3400 – 3800