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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
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